Decline diamond pike push-up

Category

Calisthenics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Deltoids, Triceps Brachii

Secondary muscles

Pectoralis Major

How to do it

1. 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.
2. Engage your core and ensure your body forms an inverted V shape with your legs and torso.
3. Lower your head towards your hands by bending your elbows, keeping them close to your body.
4. 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.