2 Hold Decline Push Ups
This chest exercise mainly works your upper chest, with help from your middle chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
10-20
How to do 2 Hold Decline Push Ups
Place feet on a chair, hands on the ground wider than shoulder-width apart. Lower into a hold halfway, then continue all the way down and hold again before pushing up to the starting position. Repeat.
Common mistakes
Don't let hips sag or pike up. Keep a straight line from head to heels throughout.
Breathing
Inhale as you lower to the first hold, continue inhaling to the second hold, exhale as you push up.
Muscles worked
Primary Muscles
Upper Chest
Secondary Muscles
Middle Chest, Lower Chest, Shoulders, Triceps, Core, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Lower Body
