Most lifters gauge someone's strength by how much they bench or squat. But why doesn't controlling our own bodyweight come to mind as a strength benchmark? Maybe it's time it did.
Enter the pike push-up. This is a phenomenal exercise as a stand-alone strength movement or as a finisher if you're looking to torch your delts, triceps, and upper traps for a few sets to failure.
Modify it with this wide-stance regression:
If the mobility of your hamstrings is the main issue, a wider stance will help you get your legs fully extended and keep the weight distributed into your hands, arms, and shoulders.
Wider hand placement will also lead to a shorter range of motion and a lesser degree of stretch for the press, allowing it to be regressed further.
Here's a box regression:
If you have a short box, stool, or chair available, a kneeling approach on the box can get you into a similar inverted position, which eliminates tight hamstrings from being a factor just as well.
Here's a box progression:
If you're able to complete a set of 10-12 unbroken reps of the standard variation, try this progression. Just elevate your feet while still maintaining the pike position.
Elevating your feet will add more weight to your press and place a greater amount of your body above your hands. The box also helps to get you into an even greater vertical position, which makes you work more directly against gravity.
If you're more advanced, try the strict handstand push-up:
Only do this if you're able to do a set of 10-12 reps with feet elevated on a box.
Using a wall for balance, place your hands roughly 10 inches off the wall and kick yourself up to the top. It's important to be in control of the lowering or eccentric movement since you're at greater risk of a neck injury if you can't control your descent.
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