Bodyweight

Incline Pike Push Up

Incline Pike Push Up is a bodyweight exercise targeting the upper body and shoulders. It mimics the overhead press, helping build strength and shoulder stability while engaging the core for improved balance.
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Incline Pike Push Up instructions
Step-by-step instructions
1
Choose a bench and set it at a slight incline. Grip a pair of dumbbells and lie chest-down on the bench, letting the weights hang at arm's length.
2
Pull the dumbbells towards your sides, keeping your elbows close to your body.
3
Ensure that you are lifting the weights with your arms and not using your torso to swing the weights up.
4
Lower the weights back down in a controlled manner to the starting position.
5
Repeat for the programmed number of reps keeping control and form throughout.
Choose a bench and set it at a slight incline. Grip a pair of dumbbells and lie chest-down on the bench, letting the weights hang at arm's length.
Pull the dumbbells towards your sides, keeping your elbows close to your body.
Ensure that you are lifting the weights with your arms and not using your torso to swing the weights up.
Lower the weights back down in a controlled manner to the starting position.
Repeat for the programmed number of reps keeping control and form throughout.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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