Intermediate
Decline Pushup
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Decline pushup activates muscle groups throughout your upper body, including your triceps, anterior deltoids, pectorals, and the serratus anterior muscle under your arm. With practice, decline pushups can improve your performance during other upper-body workouts like bench presses and pull-ups.
Exercise Instructions
-
Step 1
Get into a standard push-up position with your legs elevated and your arms slightly wider than shoulder-width apart. Your elbows should be fully locked. -
Step 2
Keeping your body straight, lower your chest to the floor. Pause and return to the starting position, keeping the body in tension.
Muscle Groups
Decline Pushup targets Delts, Pecs, Total Body, Triceps as seen below.
Exercise Tips
- Don't let your elbows flare. Keep your elbows close to your sides throughout the exercise.
- Keep your core tight and your back straight throughout the movement. Don't lift your rear end into the air.
General Pushup
Beginner
Staggered-Hands Pushup
Intermediate
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