Pike Diamond Pushups
Starting Posture
Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Your feet should be together.
How to Exercise
From the high plank position, walk your hands back towards your feet, keeping your legs straight, until your body forms an inverted V shape. This is the starting position for the pike diamond pushup. From here, bend your elbows and lower your head towards the ground while maintaining the V shape with your body. Push back up to the starting position to complete one rep.
Breath Control
Inhale as you lower yourself towards the ground and exhale as you push back up.
Common errors
Common errors in pike diamond pushups include dropping the head too low towards the ground, which can strain the neck, and letting the hips rise too high in the air, which reduces the engagement of the core muscles.
Weights
No weights are needed for pike diamond pushups as it is a bodyweight exercise.
Grips
There are no specific grips required for pike diamond pushups as the exercise is performed with hands on the ground.
Variations
To increase the difficulty of pike diamond pushups, you can place your feet on an elevated surface such as a bench or stability ball. This will increase the intensity on your upper body and core muscles. Alternatively, you can perform the pushups with your hands on sliders or a towel for a greater challenge in stability and core strength.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on keeping your core engaged throughout the exercise to protect your lower back. For an added challenge, try to touch your head to the ground with each rep. If you're new to this exercise, you can modify it by performing the pushups on your knees instead of in the pike position.
Cautions
Avoid overarching your back or letting your hips sag towards the ground. This can put unnecessary strain on your lower back. If you experience any wrist pain, try performing the pushups on your fists or using pushup handles to reduce the angle of your wrist.