Decline Pike Press (between benches)
The Decline Pike Press targets your shoulders and triceps while engaging your core for stability.
- Set two benches parallel to each other, adjusting their height to a comfortable decline.
- Position your feet on one bench and your hands on the other, forming a pike position.
- Lower your head towards the ground, then press back up to the starting position.
- Maintain a strong core and keep your body in a straight line throughout the movement.
How to perform the Decline Pike Press (between benches)
- Set up. Set up in a stable, balanced starting position appropriate for the Decline Pike Press (between benches) using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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