Decline Pike Press (between benches) Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Body weight
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Pectoralis Major Clavicular Head, Trapezius Lower Fibers, Serratus Anterior, Deltoid Lateral, Triceps Brachii, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Decline Bench Pike Press
How to: Decline Pike Press (between benches)
- Set two benches parallel to each other, ensuring they are stable.
- Start in a pike position with your feet elevated on one bench and hands on the other.
- Lower your head towards the ground, bending your elbows to bring your forehead close to the floor.
- Push through your shoulders to lift back to the starting pike position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting the elbows flare out too much.
- Not fully engaging the shoulders during the lift.
- Failing to maintain proper form throughout the range of motion.
Modifications
- Perform the exercise with your knees on the ground to reduce intensity.
- Use a lower height for the benches to accommodate your range of motion.
Tips
- Keep your core engaged to maintain stability during the movement.
- Avoid excessive arching of the back to prevent injury.
- Focus on controlled movements rather than speed.
Decline Pike Press (between benches) Alternatives
Tags
shoulders
strength
pike press
bodyweight
upper body
core