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Shoulders · Body Weight
Decline Diamond Pike Push-Up
Decline Diamond Pike Push-Up is an intermediate compound strength exercise that works the delts (shoulders), with the chest assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
Secondary muscles
- Chest · Pectoralis Major
How to do Decline Diamond Pike Push-Up
- Begin by placing your feet on a bench and positioning your hands on the floor close together, forming a diamond shape with your thumbs and index fingers. Hips raised towards the ceiling.
- Engage your core and ensure your body forms an inverted V shape with your legs and torso.
- Lower your head towards your hands by bending your elbows, keeping them close to your body.
- Push through your hands to return to the starting position, straightening your arms. Repeat the movement for the desired number of repetitions.
Form tips
- Keep your core engaged throughout the exercise to maintain stability and control.
- Ensure your hips stay raised and your legs remain straight to maintain the pike position.
- Perform the movement with control to maximize muscle activation and prevent injury.
- Breathe steadily throughout the exercise, exhaling as you push up and inhaling as you lower down.
Decline Diamond Pike Push-Up alternatives
More delts exercises
Decline Diamond Pike Push-Up FAQ
What muscles does Decline Diamond Pike Push-Up work?
Decline Diamond Pike Push-Up mainly works the delts in the shoulders (Deltoids and Triceps Brachii). The chest work as secondary muscles.
What equipment do you need for Decline Diamond Pike Push-Up?
None. Decline Diamond Pike Push-Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Decline Diamond Pike Push-Up should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Decline Diamond Pike Push-Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Decline Diamond Pike Push-Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Decline Diamond Pike Push-Up?
Other exercises for the delts include Dumbbell Push Press, Kettlebell Turkish Get Up, Barbell Behind Neck Push Press and Landmine Single Arm Push Press.
For developers
Use Decline Diamond Pike Push-Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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