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.
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)
Instructions
- 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.
Alternative Exercises
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