Decline Pike Push-Up

Technique

Place your feet on an elevated surface and your hands on the floor in a pike position with hips high. Bend your elbows to lower the top of your head toward the floor, keeping your legs straight. Press back up to the starting position. The elevated feet increase the shoulder emphasis compared to a standard pike push-up.

Steps

1. Place your feet on an elevated surface and your hands shoulder-width apart on the floor
2. Raise your hips high and straighten your legs into a pike position
3. Bend your elbows and lower the top of your head toward the floor
4. Press through your palms to extend your elbows
5. Return to the high-hip starting position

Common mistakes

• Letting the hips drop out of the pike position
• Flaring the elbows excessively to the sides
• Lowering the face forward instead of the top of the head toward the floor
• Using a shortened range of motion

Variations

• Low-bench decline pike push-up
• High-box decline pike push-up
• Parallette decline pike push-up
• Close-hand decline pike push-up

FAQ