Decline Diamond Pike Push-up
Expert Advice
Keep your core tight and hips high to maximize shoulder engagement. Your head should move in a vertical line, not forward, to focus on the deltoids.
How-to-do Steps
- Place your feet on an elevated surface and form a diamond shape with your hands on the ground.
- Straighten your body into a pike position with your hips in the air.
- Lower your head towards the ground by bending your elbows.
- Push back up to the starting position, maintaining the pike posture.
- Repeat for the desired number of repetitions.
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Muscles Worked
Decline Diamond Pike Push-up primarily targets the Shoulders, Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders35%
Chest35%
Secondary
Abs15%
Triceps15%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Decline Diamond Pike Push-up work?
Decline Diamond Pike Push-up primarily targets the Shoulders, Chest. Secondary muscles involved include Abs, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Decline Diamond Pike Push-up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Decline Diamond Pike Push-up suitable for beginners?
Decline Diamond Pike Push-up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
