Set-up: Facing the floor, place your arms wider than shoulder width against the floor. Spread your legs out, brace your core and incline forward at the hips, without flexing or rounding your spine.
Movement: Now lean your weight into your hands until you feel a suitable amount of tension. Slowly lower your head to the floor, keeping your weight on your hands and without standing up at the hips. Push yourself - under control, and without momentum - back to the start position.
Instructions and effects for the Pike Press exercise 
