Deficit Pike Push-Up on Benches (Bodyweight)

Also known as: Deficit Pike Push-Up on Benches (Bodyweight), Deficit Pike Press-Up on Benches (Bodyweight).

A pike push-up with the hands and feet on two sturdy benches.

How to perform this exercise

1. Set two sturdy flat benches of equal height parallel beside each other, with a clear lengthwise gap between them. Place the left palm and left forefoot on the left bench, and the right palm and right forefoot on the right bench. Raise the hips into a pike, with elbows nearly straight and the head centered above the gap between the hands. Secure both benches against sliding or tipping.
2. Keep hips high and bend both elbows to lower the head into the lengthwise gap between the benches, slightly forward of the hands, only to a controlled comfortable depth. Press back to the same high pike. Keep the left hand and left forefoot on the left bench and the right hand and right forefoot on the right bench throughout; never support weight on the head.