Decline Pike Press (between Benches)

The Decline Pike Press (between benches) is an advanced upper body exercise that primarily targets the shoulders, triceps, and upper chest. This exercise requires a set of decline benches positioned parallel to each other, with enough space in between for your head and shoulders to move freely. To perform the Decline Pike Press, you'll start in a push-up position with your feet resting on one bench and your hands on the other bench. Your body should form a straight line from head to heels. From this starting position, engage your core and bend at the elbows, lowering your head towards the ground between the benches. As you lower yourself, aim to maintain a tight core and stable body position. Pause briefly when your head is an inch or two above the ground, and then push through your palms to return to the starting position. Throughout the movement, be sure to keep your elbows close to your body to effectively target the triceps. The Decline Pike Press is an excellent exercise for individuals who want to develop upper body strength, particularly in the shoulders and triceps. It also helps improve stability and balance due to the decline position and the engagement of the core muscles. As an advanced exercise, it requires a good level of upper body strength and stability. It is always important to perform this exercise with proper form and technique to avoid injury and maximize its benefits. Remember, progress gradually with this exercise and consult with a fitness professional if you have any concerns or limitations. Incorporate it into a well-rounded upper body workout routine alongside other exercises to promote muscle balance and overall strength.

Instructions

• Start by setting up two parallel benches or elevated surfaces that are sturdy and secure.
• Place your feet on one bench and your hands on the other bench, forming a pike or inverted V position with your body. Your hands should be slightly wider than shoulder-width apart.
• Engage your core and maintain a straight line from your head to your heels.
• Lower your upper body by bending your elbows and allowing your head to move towards the space between the benches. Your elbows should point outwards at a 45-degree angle from your body.
• Pause for a moment at the bottom position, then press back up to the starting position by extending your arms.
• Repeat the movement for the recommended number of repetitions.

Tips & Tricks

• Maintain proper form throughout the exercise by keeping your core engaged and your body in a straight line.
• Focus on controlled movements and avoid rushing through the exercise.
• Engage your shoulder muscles by pressing your hands firmly into the surface of the benches.
• Start with a modified version, such as a pike push-up, if the full decline pike press is too challenging.
• Gradually increase the difficulty by adjusting the height of the benches or adding resistance.
• Incorporate regular shoulder mobility exercises into your routine to improve flexibility and prevent injury.
• Make sure to breathe properly throughout the exercise, exhaling during the exertion phase and inhaling during the relaxation phase.
• Warm up your shoulder muscles with dynamic stretches before attempting the decline pike press.
• Allow for adequate rest and recovery time between workout sessions to prevent overtraining and promote muscle growth.
• As with any exercise, listen to your body and modify or stop if you experience any pain or discomfort.