Bench Pike Push Up

Place your feet on a stable bench and your hands about shoulder width apart on the floor. Raise your hips into a folded pike position.

Bend your elbows to lower your head slowly toward a point just ahead of your hands. Support your weight through your palms.

Push the floor away to straighten your elbows and return. Keep your hips raised.

Press with your front and side shoulders and extend your elbows with your triceps.

Avoid hitting your head on the floor or letting your lower back sag. Check that the bench cannot move before starting.

Inhale as you lower and exhale as you press up.

Start by practicing control through a shallow range. Make sure your hands and feet cannot slip.