Stand between two incline benches positioned side by side slightly apart at end nearest head. Place hands on ends of benches and straighten arms. Position forefeet on opposite ends of bench. Raise rear end high up with arms, back, and knees straight.
Lower head between ends of benches by bending arms. Push body back up to original position by extending arms. Repeat.
Keep knees and back straight. A slight curve (spinal flexion) is acceptable if hamstrings are tight.
Resistance can be reduced by performing exercise on flat bench or apparatus with hands positioned same height as feet.
- Pike Press (on flat benches)
For greater challenge, heighten foot elevation or perform movement with entire body inverted with feet against wall.
- Handstand Press (between benches)
- Pectoralis Major, Clavicular
- Triceps Brachii
- Deltoid, Lateral
- Trapezius, Middle
- Trapezius, Lower
- Serratus Anterior, Inferior Digitations