Pike Press is a challenging bodyweight exercise.
It also runs through some variations of the pike press that viewers can use to increase the challenge and enhance their weight loss efforts.
Variation A – Beginner Pike Press
1. Do a set of pike presses based on the first variation shown in the video (feet on the ground) for 15 reps.
2. Rest for 30 seconds.
3. Do a second set of these beginner pike presses for 15 reps.
4. Rest for 30 seconds.
5. Do a third set of these beginner pike presses for 15 reps.
Variation B – Non-Stop Beginner Pike Press
1. Do a set of pike presses based on the first variation shown in the video (feet on the ground) continuously for 60 seconds.
2. Rest for 60 seconds.
3. Do a second set of these beginner pike presses continuously for 60 seconds.
4. Rest for 30 seconds.
5. Do a third set of these beginner pike presses continuously for 60 seconds.
Variation C – Advanced Pike Press
1. Do a set of pike presses based on the second variation shown in the video (feet raised off the ground) for 15 reps.
2. Do a second set of these advanced pike presses for 15 reps.
3. Rest for 30 seconds.
4. Do a third set of these advanced pike presses for 15 reps.