Decline Diamond Pike Push-Up

Muscles worked

Setup

1. Place your feet securely on a flat bench and your hands on the floor in a diamond shape with index fingers and thumbs touching.
2. Walk your hands toward the bench until your hips are high in the air, creating an inverted 'V' shape with your body.
3. Position your head between your arms, looking back toward the bench to ensure a vertical torso.
4. Shift your weight forward so your shoulders are positioned over your wrists.

How to do it

1. Inhale and lower the crown of your head toward the floor slightly in front of your hands, forming a tripod base.
2. Lower under control for a 2-3 second count until your head is just above the floor.
3. Exhale and press forcefully through the palms to return to the starting position, fully extending your arms.
4. Maintain the pike position throughout the entire range of motion, pushing your hips back and up as you rise.

Form checklist

• Keep your hips stacked as high as possible over your shoulders.
• Ensure your elbows track back at a 45-degree angle rather than flaring out to the sides.
• Maintain a rigid core to prevent your lower back from sagging or arching.
• Keep your legs straight to maximize the vertical angle of the torso.

Pro tips

• Actively 'pull' your hands toward each other during the press to maximize triceps and upper chest activation.
• Focus your gaze on your feet or the bench to help maintain a neutral cervical spine and better shoulder alignment.
• At the top of the movement, shrug your shoulders toward your ears to fully engage the serratus anterior and traps.

Make it harder

• Perform the movement with a 3-second isometric pause at the bottom of each rep to eliminate momentum.
• Increase the elevation of the feet using a higher platform to shift more body weight onto the shoulders and triceps.

Frequently asked

What muscles does the decline diamond pike push-up work?

The decline diamond pike push-up primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the decline diamond pike push-up?

The decline diamond pike push-up requires no equipment — just your body weight.

Is the decline diamond pike push-up good for beginners?

The decline diamond pike push-up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Incline Close Grip Bench PressIntermediate · triceps