Decline Diamond Pike Push-Up
Elevate your push-up game! This decline variation intensely targets shoulders and triceps for a challenging upper body workout.
The Decline Diamond Pike Push-Up is a compound exercise that mainly works the triceps and shoulders, with help from the core. You'll need: exercise bench.
Required Equipment
Decline Diamond Pike Push-Up Muscles Worked
Primary
Triceps (triceps brachii); Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Abdominals (rectus abdominis)
Decline Diamond Pike Push-Up Variations and Alternatives
How to do the Decline Diamond Pike Push-Up
Place your feet on a bench and assume a pike position with your hands on the ground forming a diamond shape (index fingers and thumbs touching).
Ensure that your body forms an inverted V-shape, with your hips high in the air and your legs and arms straight.
Keeping your core engaged, lower your head towards the ground by bending your elbows while keeping your hips high.
You should descend until your head is just above the ground, emphasizing the load on the shoulders rather than the chest.
Push back up through your hands to the starting pike position.
Repeat for the desired number of repetitions.
Be sure to keep your movements controlled, avoid any sagging in your lower back, and focus on using your shoulders and triceps to perform the push-ups. This advanced variation targets the delts more intensely due to the decline and makes for a challenging upper body workout.
---
Decline Diamond Pike Push-Up FAQs
What muscles does the Decline Diamond Pike Push-Up work?
The Decline Diamond Pike Push-Up mainly works the triceps and shoulders, with help from the core. The main muscles are the triceps brachii, anterior deltoid and lateral deltoid.
What equipment do you need for the Decline Diamond Pike Push-Up?
Exercise bench.
Is the Decline Diamond Pike Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Decline Diamond Pike Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Decline Diamond Pike Push-Up variations and alternatives?
Similar exercises include the Decline Diamond Push-Up, Decline Push-Up, Diamond Push-Up and Elevated Pike Push-Up from Deficit Parallette.
Training calculators
Work out the numbers behind your training before your next session.