Decline Push-Up
Overview
- Target Muscle Groups:
- Chest, shoulders, triceps.
- Equipment:
- Body weight, bench.
- Difficulty:
- Intermediate.
- Log Type:
- Reps and weight.
General Information
Decline Push-Up is a compound bodyweight exercise that primarily targets the upper chest (clavicular head of the pectoralis major), while also engaging the front shoulders (anterior deltoids) and triceps brachii. It is considered an intermediate-level progression of the standard push-up.
By placing your feet on an elevated surface, the decline push-up shifts more load onto your upper chest and shoulders, increasing the challenge. This makes it a great option for those looking to build upper body strength and sculpt the upper chest without weights.
It's also a useful variation for athletes or lifters aiming to increase pressing power or add variety to their training. However, because of the more demanding angle and greater shoulder involvement, proper form and control are essential to avoid joint stress.
Instructions
- Place your feet on an elevated surface like a bench, box, or step.
- Walk your hands forward and place them shoulder-width apart on the floor.
- Engage your core and glutes so your body forms a straight line from heels to head.
- Lower your chest toward the floor by bending your elbows, keeping them at about a 45° angle.
- Stop just before your chest touches the ground.
- Push through your palms to return to the starting position with arms fully extended.
- Repeat for the desired number of reps.
Common Mistakes
Injuries
Decline Push-Up is a medium-risk exercise due to the increased stress placed on the shoulders and wrists from the decline angle.
One potential injury risk is shoulder impingement, especially if your elbows flare too far out or your range of motion is excessive. To avoid this, keep your elbows slightly tucked and control the depth.
Additionally, lower back strain can occur if your hips sag during the movement. Keeping your core braced and spine neutral throughout the rep helps prevent this issue.
Always warm up your shoulders and wrists beforehand, and avoid performing this exercise on unstable or excessively high surfaces.
Frequently Asked Questions
- Q: What height should I use for the decline?
Start with a low bench or step and increase height as your strength improves.
- Q: Is the decline push-up better than the regular push-up?
It’s not better, just different - it emphasizes the upper chest more than the standard version.
- Q: Can I include decline push-ups in a full-body routine?
Yes, they can be a great upper-body push component in a balanced bodyweight workout.
Overview
- Target Muscle Groups:
- Chest, shoulders, triceps.
- Equipment:
- Body weight, bench.
- Difficulty:
- Intermediate.
- Log Type:
- Reps and weight.