Pike Push-up (between Benches)

The Pike Push-up (between Benches) is a challenging variation of the traditional push-up exercise that specifically targets your shoulders, triceps, and core muscles. This exercise is perfect for those looking to strengthen their upper body and improve their overall stability. To perform the Pike Push-up between Benches, you will need two sturdy benches or elevated surfaces that are approximately shoulder-width apart. Start by positioning yourself in a downward dog position, with your hands gripping the edges of the benches, and your legs extended, forming an inverted V-shape. Ensure that your hands are slightly wider than shoulder-width apart for stability. Once in position, slowly lower your upper body towards the ground by bending your elbows. Keep your elbows pointed outwards, maintaining a controlled movement. Pause when your head is between the benches and then press back up to the starting position. Remember to engage your core muscles throughout the exercise to maintain stability and control. This exercise can be modified to suit your fitness level. Beginners can start by performing the movement on an incline, with their hands on a higher surface, such as a step or sturdy chair. On the other hand, more advanced individuals can increase the difficulty by performing the push-up with one foot elevated or by adding a push-up clap at the top of the movement for an additional challenge. Like any exercise, it's important to maintain proper form and listen to your body's limits. Start with a few repetitions and gradually increase the number as you build strength and confidence. Remember to always warm up before starting your workout and cool down afterward to prevent injury and aid in recovery.

Instructions

• Start by positioning two benches parallel to each other, with enough space in between for your feet to fit.
• Place your hands on the edge of one bench, shoulder-width apart, and extend your legs behind you so that your body forms a straight line from head to heels.
• Engage your core and slowly lower your upper body down towards the benches, keeping your elbows close to your sides. Your head should be in line with your hands.
• Once your head is between the benches, pause for a moment and then press back up to the starting position by straightening your arms.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on maintaining a straight line from your head to your heels throughout the exercise.
• Engage your core muscles and keep them tight to stabilize your body.
• Start with a comfortable distance between the benches, gradually reducing it as you become stronger and more comfortable with the movement.
• Control the descent by bending your elbows and lowering your body down in a controlled manner.
• Push through your hands to straighten your arms and return to the starting position.
• Pay attention to your shoulder position to avoid excessive joint stress. Keep them away from your ears and maintain a stable and neutral position.
• Use a tempo that allows you to maintain proper form and control throughout each repetition.
• Inhale during the descending phase and exhale as you push back up.
• Progress gradually by increasing the number of reps, sets, or difficulty level of the exercise.
• Listen to your body and rest when needed to avoid overtraining and injury.