Decline Push-up

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Decline Push-up

Instructions

Preparation

Kneel on floor with bench or elevation behind body. Position hands on floor slightly wider than shoulder width. Place feet on bench or elevation. Raise body body in plank position with body straight and arms extended.

Execution

Keeping body straight, lower upper body to floor by bending arms. To allow for full descent, pull head back slightly without arching back. Push body up until arms are extended. Repeat.

Comments

Range of motion will be compromised if grip is too wide or necked is protracted. Very high elevations may not involve sternal head of pectoralis major. Lower elevations will target sternal head of pectoralis major but still involve clavicular head of pectoralis major as synergist.

Easier

Resistance can be reduced by using lower elevation, placing bent knees on stability bar, or performing standard pushup.

Harder

Placing feet on higher elevation will make this exercise more challenging. If feet are not elevated to high, training partner can secure weight on back. Also consider plyo push-ups or front deltoid bodyweight exercise that also involves upper chest.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Antagonist Stabilizers

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