Kneeling Pike Push-Up
Elevate your push-up game! This kneeling variation targets shoulders and triceps, building strength with a modified pike position.
The Kneeling Pike Push-Up is a compound exercise that mainly works the chest and triceps, with help from the back and traps. You'll need: exercise bench.
Required Equipment
Kneeling Pike Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
Kneeling Pike Push-Up Variations and Alternatives
How to do the Kneeling Pike Push-Up
Starting Position:
Kneel in front of the bench with your knees and feet touching the ground.
Place your hands on the bench slightly wider than shoulder-width apart.
Position your body so that your hips are lifted towards the ceiling, creating an inverted V shape with your body. Your arms should be straight, and your head should be between your arms.
Movement Instructions:
Lowering Phase: Inhale and bend your elbows to lower your head toward the bench. Keep your body in the same position (hips high, straight legs) as you lower down.
Rising Phase: Exhale and push through your hands to straighten your arms back to the starting position. Focus on using your shoulders to lift your body.
Keep your core tight and maintain a straight line from your head to your knees throughout the movement.
Repeat for the desired number of repetitions.
Tips:
Start with a smaller range of motion if needed and gradually increase as you build strength.
Ensure your wrists are directly under your shoulders to avoid strain.
Engage your core and glutes to maintain stability.
Kneeling Pike Push-Up FAQs
What muscles does the Kneeling Pike Push-Up work?
The Kneeling Pike Push-Up mainly works the chest and triceps, with help from the back and traps. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kneeling Pike Push-Up?
Exercise bench.
Is the Kneeling Pike Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kneeling Pike Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Pike Push-Up variations and alternatives?
Similar exercises include the Decline Diamond Pike Push-Up, Box Decline Kneeling Push-Up, Decline Kneeling Push-Up and Elevated Pike Push-Up from Deficit Parallette.
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