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Single-Leg Decline Pushup

INTERMEDIATE

Single-Leg Decline Pushup

Single-Leg Decline Pushup benefits your chest muscles. It places more emphasis on strengthening your shoulders and triceps muscles.

STRENGTH INTERMEDIATE BENCH

Demonstration Video

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Target Muscles

Layer 1
ABS OBLIQUES PECS SHOULDERS TRICEPS

Instructions

  1. Place your feet on an exercise bench and your hands shoulder-width apart on the floor. Tighten your abs and squeeze your buttocks to form a straight line from your shoulders to your toes. Raise one leg off the bench.
  2. Lower your body until your chest is a few inches above the floor. Pause and return to the starting position.

Tips

  • Maintain full-body tension throughout the movement. Don't let your hips drop.
  • Complete a full range of motion and fully extend your arms at the top of the push-up.
  • Don't let your elbows open during the movement.

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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 wo...

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Spider-Man Pushup
ADVANCED

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Spider-Man Pushup build strength throughout your upper body, especially in your triceps, forearms, deltoids, and upper pecs. This exercise can improve core strength and stability as well.

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024