Pike Press (between Benches)

The Pike Press (between benches) is a challenging exercise that targets multiple muscle groups, primarily the shoulders, triceps, and core. This exercise is a variation of the classic push-up and requires the use of two parallel benches. It is an excellent way to build upper body strength, improve shoulder stability, and engage your core muscles. To perform the Pike Press (between benches), start by positioning yourself between two parallel benches, with your hands placed shoulder-width apart and your feet resting on the bench behind you. You should be in a push-up position, with your body forming a straight line from head to heels. As you lower your upper body towards the floor, aim to bring your head forward and down between the benches, while maintaining a strong core and a controlled movement. Then, push yourself back up to the starting position, using the same path of motion. The Pike Press (between benches) exercise provides a variation to the traditional push-up by increasing the emphasis on the shoulders and triceps, as well as engaging the core muscles to stabilize the body throughout the movement. It requires both strength and balance, making it a challenging exercise for intermediate to advanced individuals. To increase the difficulty, you can try elevating your feet on a higher surface or even adding resistance by wearing a weighted vest. Incorporating the Pike Press (between benches) into your workout routine can help enhance your upper body strength, improve shoulder flexibility, and promote better posture. Just remember to maintain proper form, engage your core, and listen to your body to prevent any strain or injury. Start with a few repetitions and gradually increase the number as you build strength.

Instructions

• Start by placing two benches parallel to each other, shoulder-width apart.
• Position yourself in an inclined plank position with your hands resting on the benches and your feet on the ground, forming a 90-degree angle at the hips.
• Engage your core and keep your body straight from head to toe.
• Lower your head towards the floor by bending your elbows, keeping them close to your body.
• Pause for a moment when your head is a few inches off the floor.
• Push yourself back up to the starting position by straightening your arms.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on maintaining proper form and alignment throughout the movement.
• Engage your core muscles to help stabilize your body and maintain balance.
• Start with a lighter weight or modify the exercise if necessary, then gradually increase the challenge as you become stronger and more comfortable.
• Remember to exhale as you push yourself back up to the starting position.
• If using benches, ensure that they are stable and securely positioned to prevent accidents or injury.
• If using dumbbells or weights, choose an appropriate weight that allows you to perform the exercise with proper form and control.
• Take breaks and rest as needed, especially if you feel any discomfort or excessive strain.
• Listen to your body and avoid pushing yourself too hard or exceeding your current fitness level.
• Incorporate the pike press into a well-rounded workout routine that includes a variety of exercises targeting different muscle groups.
• Stay consistent with your training, gradually increasing the frequency and intensity of your workouts for continued progress.