Decline Pike Push-Up

The pike push-up falls somewhere between a shoulder press and a push-up as an exercise. In other words, between a handstand push-up and a regular push-up. A handstand push-up is essentially a shoulder press using body weight as resistance. The adjusted angle therefore places more emphasis on the shoulders and upper fibers of the chest. The middle and lower fibers receive less emphasis. This effect is further increased by performing the exercise in a decline position by placing the feet on an elevated surface.

Decline Pike Push-Up

Active muscles:

Anterior deltoid (front fibers of the shoulder muscle)
Pectoralis major (large chest muscle)
Triceps brachii
Serratus anterior
Coracobrachialis

Stabilizing muscles:

Rotator cuff (stabilizing shoulder muscles, supraspinatus, subscapularis, teres major, teres minor)
Serratus
Trapezius
Biceps brachii
Latissimus dorsi
Erector spinae
Hamstrings
Abdominal muscles
Gluteal muscles

Decline Pike Push-Up Instructions

Assume the push-up position with your feet placed on an elevated surface and your arms extended beneath your shoulders. Place your hands slightly wider than shoulder-width apart.
Now bring your feet a considerable distance toward your hands, with the distance depending on your experience.
Keep your gaze directed at the point between your hands.
Lower yourself in a controlled manner by bending your arms, keeping your elbows moving backward. Lower yourself until your head almost touches the floor.
Push yourself upward until your arms are almost fully extended.

Decline Pike Push-Up Technique

It is obvious that this exercise carries a certain risk. Or rather, between the hands. To prevent your head from crashing onto the hard floor, you can take the necessary precautions. For example, prevent yourself from being surprised by the higher resistance than with a regular push-up. As mentioned, do this by gradually reducing the distance between your hands and feet.

But even when you know how difficult the exercise is, you can get into trouble because you train hard and want to reach your maximum. If you can no longer complete the movement, let yourself fall onto one forearm so that you fall sideways toward your shoulder instead of forward onto your head.