Decline Pike Press

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Decline Pike Press

Instructions

Preparation

Stand between two incline benches positioned side by side slightly apart at end nearest head. Place hands on ends of benches and straighten arms. Position forefeet on opposite ends of bench. Raise rear end high up with arms, back, and knees straight.

Execution

Lower head between ends of benches by bending arms. Push body back up to original position by extending arms. Repeat.

Comments

Keep knees and back straight. A slight curve (spinal flexion) is acceptable if hamstrings are tight.

Easier

Resistance can be reduced by performing exercise on flat bench or apparatus with hands positioned same height as feet.

Harder

For greater challenge, heighten foot elevation or perform movement with entire body inverted with feet against wall.

Classification

 Utility: Basic
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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