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Chest

Decline Push Ups: Video Tutorial & Exercise Guide

Workout Decline Push Ups
Primary Muscle Group Chest
Secondary Muscle Group Shoulders, Triceps
Abs
Equipment Required Bench
Force Type Push
Mechanics Compound
Exercise Type Strength
Difficulty Beginner

Decline Push Ups: Video Tutorial & Exercise Guide

Table Of Contents

Muscle Groups

Primary Muscle

Chest

Secondary Muscles

Shoulders
Triceps
Abs

How to do the Decline Push Ups – Step-by-Step Guide

  • Step 1: Place your feet there, away from the raised surface.
  • Step 2: Move outward until your body is straight and place your hands on the floor and next to your body. The elbows are above the wrists and splay out about 45 degrees.
  • Step 3: Engage your core muscles (glutes, abs, etc.) to lengthen your body and straighten your elbows. Make sure your shoulders are back and your chest is out.
  • Step 4: Inhale and lower yourself until your chin almost touches the floor.
  • Step 5: Exhale by pressing your chest while keeping your elbows straight

Decline Push Ups Overview

This is a variation on the classic leg-raising exercise on a chair or bench that forces you to push a greater percentage of your body weight. A must-have for your push-up workout, it works your pectoral muscles at different angles. This puts a lot of strain on the upper chest muscles and increases their mechanical tension. Developing the upper pectoral muscles therefore creates a good balance for overall pectoral muscle development.

Benefits of The Decline Push Ups

The main benefit of push-ups is building strong upper body muscles. In decline pushups, push your arms up and away from your torso. This move works the muscles in your upper chest and shoulders.

Doing decline pushups regularly will improve strength throughout the upper body. A strong upper body is essential for everyday activities like lifting groceries and carrying a backpack.

Releted Exercises