- 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. Adjust feet so they are somewhat close
to hands while keeping back and legs straight.
- Lower head between ends of benches by bending arms. Push
body back up to original position by extending arms. Repeat.
- Pike Press (for front delts) differs from Pike
Push-up (for upper chest) in that, feet are at closer distance
to hands so body is more inverted in lowest position. Keep knees
and back straight. A slight curve (spinal flexion) is acceptable
- Resistance can be reduced by performing exercise on bench
or apparatus with hands positioned higher than feet. Keep in
mind, this specialized movement may not be necessary since front
delts can be utilized somewhat during pushup and dip movements,
particularly with elbows positioned inward:
- For greater challenge, elevate feet.