1. Place your feet on a bench and assume a pike position with your hands on the ground forming a diamond shape (index fingers and thumbs touching).
2. Ensure that your body forms an inverted V-shape, with your hips high in the air and your legs and arms straight.
3. Keeping your core engaged, lower your head towards the ground by bending your elbows while keeping your hips high.
4. You should descend until your head is just above the ground, emphasizing the load on the shoulders rather than the chest.
5. Push back up through your hands to the starting pike position.
6. Repeat for the desired number of repetitions.
Be sure to keep your movements controlled, avoid any sagging in your lower back, and focus on using your shoulders and triceps to perform the push-ups. This advanced variation targets the delts more intensely due to the decline and makes for a challenging upper body workout.
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