Instructions
Preparation
- Kneel on two benches positioned side by side slightly apart at end nearest head. Place hands on ends of benches. With forefeet on opposite ends of bench, raise rear end high up with arms, back, and knees straight.
Execution
- Lower head between ends of benches by bending arms. Push body back up to original position by extending arms. Repeat.
Comments
- Keep knees and back straight. A slight curve (spinal flexion) is acceptable if hamstrings are tight.
Easier
- Resistance can be reduced by performing exercise on bench or apperatus with hands positioned higher than feet. Alternatively, front delts are exercised somewhat during pushup and dip movements, particularly with elbows positioned inward:
Harder
- For greater challenge, elevate feet.
- Incline Pike press (on incline benches)
Classification
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Push |