Puts the feet on a bench while the hands stay on the floor, which lifts the hips higher in the inverted-V position and brings the press closer to vertical than a floor pike push-up.
Begin by positioning yourself in front of a bench. Place your feet on the bench and your hands on the floor, shoulder-width apart.
Walk your hands back towards the bench until your body forms an inverted V shape, with your hips elevated and head pointing downwards.
Keep your legs straight and core engaged throughout the movement.
Lower your head towards the floor by bending your elbows, keeping them slightly flared out.
Pause briefly when your head is close to the floor, then push through your palms to extend your arms and return to the starting position.
Repeat for the desired number of repetitions.
Ensure that your hands are placed firmly on the ground to maintain stability.
Focus on keeping your core tight to prevent sagging or arching of the back.
Control the movement by lowering slowly and pushing up with steady force.
Keep your elbows at a slight angle rather than flaring them directly out to reduce strain on the joints.
Adjust the height of the bench if needed to modify difficulty; a higher bench increases difficulty by shifting more weight onto the shoulders.
Breathing is crucial: inhale as you lower down and exhale as you push up.
The head lowers toward the floor between the hands and the arms press back to straight, placing more of the load on the shoulders and triceps; it is a common step toward the handstand push-up.
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