Pike Press (Between Benches)
The pike push-up with each hand on its own bench, so the head can sink below the hands for a longer press than on the floor.
How to do it
Setup
Hands on two benches set shoulder-width apart, feet on the floor, hips high in an inverted V.
Steps
- Lower the head between the benches, elbows bending back.
- Go only as deep as the shoulders stay comfortable.
- Press back up to straight arms, hips still high.
Common mistakes
Benches too far apart: set them shoulder-width so the elbows can bend back. Sinking deeper than the shoulders allow: the extra depth is optional; stop where the press stays strong. Hips sagging toward a push-up: raise them until the torso points down into the gap.
Breathing
Inhale lowering, exhale pressing.
