Bench Pike Push-up

How to Do:

1. Set Up: Start by placing your hands on the floor, shoulder-width apart, and your feet on a bench, keeping your legs straight. Your body should form an inverted "V" shape with your hips raised high.
2. Position: Keep your arms fully extended, and your feet on the bench, with your core engaged. Your head should be aligned with your spine, looking towards your legs.
3. Lower: Bend your elbows and lower your head towards the floor, keeping your body in the inverted "V" position.
4. Press: Push through your hands to extend your arms and raise your body back to the starting position. Exhale as you press up.
5. Repeat: Perform the desired number of repetitions, maintaining control of the movement.

Benefits:

The bench pike push-up targets the shoulders, especially the deltoids, by increasing the angle of the movement and placing more emphasis on the upper body. This variation also works the triceps and upper chest while engaging the core muscles for stability. By elevating the feet, the exercise challenges the shoulders and upper body more intensely than a standard push-up. It is an effective bodyweight exercise for building shoulder strength, improving shoulder mobility, and enhancing overall upper body endurance.