Skip to main content

Decline Diamond Pike Push-Up

Step by step instructions, muscle activation and variants for the Decline Diamond Pike Push-Up.

HardFront shouldersUpper chest

About this exercise

An advanced bodyweight push-up variation that combines a decline position (feet elevated), a diamond hand placement, and a pike hip angle to maximally target the anterior deltoids and triceps. The pike posture shifts the load away from the chest and onto the shoulders, while the diamond grip intensifies triceps recruitment.

How to Perform

  • Place your hands in a diamond shape on the floor, with index fingers and thumbs touching, and elevate your feet on a bench or box behind you
  • Pike your hips upward so your body forms an inverted V, keeping your arms straight
  • Lower your head toward your hands by bending your elbows, guiding the crown of your head toward the floor
  • Press back up explosively to return to the pike position
  • Keep your core braced and your back flat throughout the movement

Muscle Activation

Primary
Front shouldersUpper chest
Secondary
TricepsMiddle chest

About the Decline Diamond Pike Push-Up

The Decline Diamond Pike Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

Above Head Chest Stretch

Bodyweight · Easy
Upper chestMiddle chestFront shoulders

Alternate Hamstring Curl Sky Punch

Bodyweight · Medium
HamstringsFront shouldersGlutesCore

Alternating Leg Downward Dog

Bodyweight · Easy
AbsGlutesFront shouldersUpper chestHamstringsCoreRear shouldersSide shouldersMiddle chestObliquesMiddle backOuter thighs

Archer Push-up

Bodyweight · Hard
Upper chestMiddle chestTricepsFront shoulders