Decline Pike Push Up Hold
Decline Pike Push Up Hold is a bodyweight strength exercise targeting the deltoids. By holding the lowered position of a decline pike push-up, this movement builds shoulder strength and stability under sustained tension.
How to do it
- Place your feet on an elevated surface and walk your hands in so your hips are raised high, forming an inverted V shape.
- Position your hands slightly wider than shoulder-width apart.
- Bend your elbows to lower the top of your head toward the ground, stopping at the bottom of the pike push-up.
- Hold this lowered position for the desired duration.
- Press back up to the starting position and repeat.
Form cues
- Raise your hips high to form an inverted V shape.
- Keep your core braced and glutes engaged throughout the hold.
- Lower the top of your head gently toward the ground.
- Keep your elbows tracking backward rather than flaring out.
Breathing: Inhale deeply as you lower into the bottom position, and maintain steady, controlled breathing while holding the tension.
Common mistakes
- Flaring the elbows out wide, which places unnecessary stress on the shoulder joints instead of the target muscles.
- Allowing the lower back to sag, which reduces core engagement and compromises the pike position.
- Dropping the head straight down instead of forward, which limits the correct angle for the shoulders.
Muscles worked
Primary: delts. Secondary: triceps, traps.
Suggested sets & reps
Get fitter
3 sets × 20 second holds, rest 60 seconds
Lose weight
3 sets × 20–30 second holds, rest 60 seconds
Build muscle
3–4 sets × 15–20 second holds, rest 90 seconds
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp shoulder discomfort or wrist strain, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What muscles does the Decline Pike Push Up Hold work?
This exercise primarily targets the deltoids in your shoulders, while also engaging your triceps and upper back muscles for stability.
How long should I hold the bottom position?
Aim for holds lasting between 15 to 30 seconds, focusing on maintaining good form rather than pushing for maximum time with poor posture.
Can I do this exercise at home without equipment?
Yes, all you need is an elevated surface like a stable chair, sofa, or step to place your feet on.