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, Biceps Brachii, Trapezius Lower Fibers, Serratus Anterior, Deltoid Lateral, Trapezius, Trapezius Middle Fibers, Pectoralis Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bench Pike Press
How to: Pike Press (between benches)
- Position yourself between two benches with your feet on one and hands on the other.
- Lower your body down towards the floor in a controlled manner.
- Push back up to the starting position while keeping your back straight.
Common Mistakes
- Letting the elbows flare out too much.
- Not engaging the core, leading to poor posture.
- Rushing the movement, which reduces effectiveness.
Modifications
- Perform the exercise on a lower bench to reduce difficulty.
- Use a functional trainer or cable machine for support.
Tips
- Engage your core before starting the movement to maintain stability.
- Keep your elbows slightly bent throughout the exercise.
- Lower yourself slowly to increase the muscle engagement.
Pike Press (between benches) Alternatives
Tags
shoulders
bodyweight
strength
pike press
upper body
fitness