Decline Push-Up

The push-up is a well-known compound exercise for the upper body and core muscles. Because of the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore mainly have a stabilizing function, as they do primarily in everyday life.

The muscles in the chest (especially the pectoralis major), shoulders (especially the anterior deltoids), and arms (especially the triceps) play a more active role. The chest and shoulder muscles work hard to pull the upper arms forward, while the triceps engage to straighten the arms.

In this 'decline' variation, relatively more emphasis is placed on the upper fibers of the chest muscles and the anterior shoulders. In addition, because less weight is borne by the feet, this variation is more challenging than the regular push-up.

Decline Push-Up execution

1
Assume a plank position with your arms extended and your feet placed on an elevated surface.
2
Place your hands shoulder-width apart or wider (depending on your goal) on the floor.
3
Keep your head in a neutral position by looking down. This is your starting position.
4
Lower yourself in a controlled manner by bending your arms, keeping your elbows moving backward. Hover just above the floor.
5
Push yourself up explosively until your arms are almost straight.

Decline Push-Up

Active muscles:

Pectoralis major (large chest muscle)
Anterior deltoid (anterior fibers of the shoulder muscle)
Triceps brachii
Serratus anterior
Coracobrachialis (coracoid-arm muscle)

Stabilizing muscles:

Rotator cuff (stabilizing shoulder muscles: supraspinatus, subscapularis, teres major, teres minor)
Serratus
Trapezius
Biceps brachii
Latissimus dorsi
Erector spinae
Hamstrings
Abdominal muscles
Gluteal muscles

Decline Push-Up technique

Use push-up bars if this position is painful for your wrists. In this variation, this means that your feet should be raised higher to remain in the decline position.