Decline Push Up


Pro Tip

To make this movement easier, place your feet on a table or bench rather than pressed against a wall.


How To

  1. Position your hands on the ground at shoulder level, slightly wider than shoulder-width apart, and press your feet up against a wall with straight legs to hold yourself in place.
  2. While maintaining a straight torso, exhale and allow your arms to extend, raising yourself up.
  3. Continue until your arms are fully extended.
  4. Inhale and lower yourself to the ground until just before your chest makes contact with the ground, continuing to maintain a rigid torso and returning to the starting position.

Primary Muscle Groups

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.


Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Glutes

Muscles of your butt.

Hamstrings

Muscles spanning the back of your thigh.

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Lower Tricep

Lower tricep, close to your elbow.

Obliques

Outer sides of your abdomen.

Outer Tricep

Outer region of your tricep.

Quads

Muscles spanning the front of your thigh.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.

Upper Tricep

Upper region of your tricep.


Equipment

Bodyweight

This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment