Decline Push-up
The Decline Push-up 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, External Obliques, Rectus Abdominis, Rectus Femoris, Serratus Anterior. It is a bodyweight compound exercise at intermediate difficulty.
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
Front
Back
Primary
Secondary
Stabilizer
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)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Serratus Anterior (chest)
Instructions
- Preparation: Kneel on floor with bench or elevation behind body. Position hands on floor slightly wider than shoulder width. Place feet on bench or elevation. Raise body in plank position with body straight and arms extended. Execution: Keeping body 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: Both upper and lower body must be kept straight throughout movement. Range of motion will be compromised if grip istoo wideorneck is protracted. Very high elevations may not involve sternal head of pectoralis major.
Alternative Exercises
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