Decline Push-up (on stability ball)
The Decline Push-up (on stability ball) primarily works the Pectoralis Major (Clavicular), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Sternal), Triceps (Long Head) and stabilizer support from the Biceps Brachii (Short Head), Erector Spinae. It is a bodyweight compound exercise at intermediate difficulty.
The Decline Push-up (on stability ball) is a intermediate compound exercise requiring no equipment, following a horizontal push movement pattern. It primarily targets the Pectoralis Major (Clavicular), with secondary engagement of the Anterior Deltoid, Brachialis, Pectoralis Major (Sternal), Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A bodyweight compound push exercise targeting the Pectoralis Major (Clavicular).
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Clavicular) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Sternal), Triceps (Long Head) |
Muscles Worked
The Pectoralis Major (Clavicular) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Pectoralis Major (Sternal), and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Short Head), Erector Spinae act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Clavicular) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
- Stabilizer Muscle Erector Spinae (back)
How to Perform
Preparation
- Kneel with chest or waist on exercise ball.
- Dive over top and place hands on floor with arms extended down supporting upper body.
- While keeping body horizontal, walk hands further away from ball until thighs are positioned on top of ball and hands are slightly wider than shoulder width.
- Bend knees so feet are up above knees.
Execution
- Keeping hips straight, lower upper body to floor by bending arms.
- To allow for full descent, pull head back slightly without arching back.
- Push body up until arms are extended.
- Repeat.
Comments
- Range of motion will be compromised if grip istoo wideornecked is protracted.
- Very high elevations may not involve sternal head of pectoralis major.
- Lower elevations will target sternal head of pectoralis major, but still involve clavicular head of pectoralis major as synergist.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Clavicular)) and can be substituted based on your equipment or variation preferences.
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