Decline Pike Press Between Benches

Muscles worked

Setup

1. Place two flat benches parallel to each other, slightly wider than shoulder-width apart.
2. Place a third bench (or stable elevated surface) behind the parallel benches to elevate your feet.
3. Place one hand on each of the parallel benches and step your feet onto the rear bench.
4. Hike your hips high into the air until your torso is as vertical as possible, forming an inverted 'V' shape.

How to do it

1. Inhale and slowly lower your head between the benches by bending your elbows, allowing your head to move slightly forward of your hands to create a tripod shape.
2. Continue the descent until your head passes the level of the benches, maintaining a controlled 2-3 second tempo.
3. Exhale and press firmly through your palms to return to the starting position, fully extending your arms at the top.
4. Keep your hips high and your path of travel consistent throughout every repetition.

Form checklist

• Keep your elbows tucked at a 45-degree angle to the torso; avoid flaring them out to the sides.
• Maintain a neutral spine and avoid excessive arching in the lower back.
• Ensure your weight is shifted forward over your shoulders rather than back toward your feet.
• Keep your core braced and your neck in a neutral position, looking slightly back toward your feet.
• Lock out your elbows completely at the top of each rep to ensure full range of motion.

Pro tips

• Focus on 'pushing the benches away' from you at the top of the movement to maximize serratus anterior and trapezius activation.
• At the peak of the movement, perform a slight 'shrug' into the benches to fully engage the upper traps and stabilize the shoulder girdle.

Make it harder

• Add a 2-second pause at the bottom of the movement (the deepest point) to eliminate momentum and increase time under tension.
• Wear a weighted vest to increase the total resistance once you can comfortably perform 12+ controlled repetitions.

Frequently asked

What muscles does the decline pike press between benches work?

The decline pike press between benches primarily targets the pectorals and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the decline pike press between benches?

The decline pike press between benches requires no equipment — just your body weight.

Is the decline pike press between benches good for beginners?

The decline pike press between benches is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Crocodile CrawlAdvanced · abs, hamstrings, obliques, pectorals, and trapezius
• Dumbbell Deep Push-Up And Renegade RowAdvanced · lats, pectorals, and trapezius
• Dumbbell Devils PressAdvanced · glutes, hamstrings, pectorals, quadriceps, and trapezius