Pike Press (between benches)

Description

How to do Pike Press (between benches)

1. 01
   Setup

   Position two sturdy, parallel benches slightly wider than shoulder-width apart, ensuring they are stable and won't slip.

2. 02
   Setup

   Place your hands on the edge of one bench, gripping firmly, and your feet on the edge of the other bench, creating an inverted 'V' shape with your body where your hips are directly over your shoulders.

3. 03

   Inhale as you bend your elbows, lowering the crown of your head towards the floor between your hands, keeping your elbows tracking slightly backward and outward.

4. 04

   Continue lowering until your head is just above the floor or you feel a deep stretch in your shoulders, maintaining tension in your core and shoulders.

5. 05

   Exhale as you powerfully press through your hands, extending your elbows to push your body back up to the starting inverted 'V' position.

6. 06

   Focus on driving through your shoulders and triceps, fully extending your arms without locking your elbows at the top.

Tips

• To increase difficulty, narrow the distance between your hands, or elevate your feet further, which places more load on your shoulders.
• Maintain a rigid core and stacked hips directly over your shoulders throughout the movement to maximize shoulder engagement and prevent lower back arching.
• Control the eccentric (lowering) phase slowly, taking 2-3 seconds, to enhance muscle time under tension and build greater strength.
• Keep your gaze fixed between your hands to maintain a neutral cervical spine and proper head alignment throughout the movement.

Common mistakes

• Flaring elbows out excessively reduces triceps and shoulder engagement and can strain your shoulders; tuck your elbows slightly back and keep them over your wrists.
• Allowing your hips to drop or arching your lower back takes tension off the shoulders and can strain your spine; maintain a strong core and keep your hips elevated in the 'V' shape.
• Performing a partial range of motion limits muscle activation and strength gains; lower your head as close to the floor as possible while maintaining good form.