SHOULDERS · COMPOUND
Decline Pike Push-Up
A harder pike push-up with the feet elevated.
Primary musclesShoulders
Secondary musclesTriceps, Upper chest, Core
EquipmentBodyweight, Bench
DifficultyAdvanced · Vertical Push
How to perform
- Place the feet on a stable surface and raise the hips.
- Lower the head toward the floor with controlled elbows.
- Press upward while maintaining the pike position.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the shoulders as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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