Pike Push-Up (On Bench)
The pike push-up with the feet up on a bench: the hips stack higher over the hands, so the shoulders press more of the body, a step toward the handstand push-up.
How to do it
Setup
Feet on a flat bench, hands on the floor a little wider than the shoulders, hips high so the torso is near vertical.
Steps
- Bend the elbows until the head nearly touches the floor between the hands.
- Hold the hips high above the hands the whole way.
- Press back up to straight arms.
Common mistakes
Hips drifting back toward the bench: stack them over the shoulders; the angle loads the shoulders. Elbows flaring wide: keep them angled back at about 45°. Dropping the head onto the floor: stop a hand's width short and press.
Breathing
Inhale lowering, exhale pressing.
