Pike Press

Pike Press कैसे करें

1. 1

   Set up for Pike Press: clear enough floor space to move safely.

2. 2

   Take the starting position with a firm grip or solid stance, bracing your core and keeping a neutral spine.

3. 3

   Press the weight up until your arms are almost extended without locking your elbows, then lower it slowly to the start.

4. 4

   Exhale on the effort and inhale as you return to the starting position.

5. 5

   Avoid rushing or using momentum; if you feel sharp pain, stop and reduce the range or load.