Decline Pike Press (between benches)

A challenging bodyweight exercise that targets the shoulders, triceps, and upper chest while also engaging the core.

AdvancedShoulders Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Decline Pike Press (between benches)

Compound

Pike Push up (between Benches)

Shoulders · Body weight

Advanced

Compound

Pike Press (between benches)

Shoulders · Deltoid Anterior · Body weight

Advanced

Compound

Pike Push up (between Chairs)

Shoulders · Body weight

Intermediate

Compound

Handstand Shoulder Press with Wall (between benches)

Shoulders · Body weight

VeryHigh

Description

A challenging bodyweight exercise that targets the shoulders, triceps, and upper chest while also engaging the core.

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How to do Decline Pike Press (between benches)

01
Setup
Place two sturdy benches parallel to each other, slightly wider than shoulder-width apart, and a third elevated surface behind them.
02
Setup
Place your hands on the edges of the two parallel benches, fingers pointing forward or slightly outward, and position your feet on the elevated surface behind you.
03
Setup
Elevate your hips high, creating an inverted V-shape with your body, ensuring your core is braced and your gaze is towards your feet.
04
Inhale as you slowly lower your head towards the floor between your hands, bending your elbows and allowing them to flare slightly outwards.
05
Continue lowering until your head is just above the floor, feeling a stretch in your shoulders and triceps.
06
Exhale as you powerfully press through your hands, extending your elbows to push your body back up to the starting inverted V-position, engaging your shoulders and triceps.

Tips

Control the descent: Focus on a slow, controlled negative phase (lowering) to maximize time under tension and build strength in your shoulders and triceps.
Maintain core tension: Keep your core braced throughout the entire movement to stabilize your spine and prevent your hips from sagging or arching excessively.
Optimal head position: Imagine driving the crown of your head directly towards the space between your hands, rather than just down, to achieve a deeper and more effective range of motion.
Elbow tracking: Allow your elbows to track slightly out to the sides, but not excessively, to properly engage the deltoids and triceps while protecting your shoulder joints.

Common mistakes

Sagging hips: Avoid letting your hips drop during the lowering phase; maintain the inverted V-shape by keeping your core tight and glutes engaged throughout the exercise.
Insufficient range of motion: Do not perform partial repetitions; lower your head as close to the floor as comfortably possible to fully engage the target muscles and maximize benefit.
Flaring elbows too wide: Prevent your elbows from excessively flaring out to the sides, which can stress the shoulder joints; keep them tracking mostly forward and slightly outward.

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Questions

Is Decline Pike Press (between benches) good for beginners?

Decline Pike Press (between benches) is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Decline Pike Press (between benches)?

You need Body weight to perform Decline Pike Press (between benches). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Decline Pike Press (between benches)?

Control the descent: Focus on a slow, controlled negative phase (lowering) to maximize time under tension and build strength in your shoulders and triceps. Maintain core tension: Keep your core braced throughout the entire movement to stabilize your spine and prevent your hips from sagging or arching excessively. Optimal head position: Imagine driving the crown of your head directly towards the space between your hands, rather than just down, to achieve a deeper and more effective range of motion. Elbow tracking: Allow your elbows to track slightly out to the sides, but not excessively, to properly engage the deltoids and triceps while protecting your shoulder joints.

What are common mistakes when doing Decline Pike Press (between benches)?

Sagging hips: Avoid letting your hips drop during the lowering phase; maintain the inverted V-shape by keeping your core tight and glutes engaged throughout the exercise. Insufficient range of motion: Do not perform partial repetitions; lower your head as close to the floor as comfortably possible to fully engage the target muscles and maximize benefit. Flaring elbows too wide: Prevent your elbows from excessively flaring out to the sides, which can stress the shoulder joints; keep them tracking mostly forward and slightly outward.