Increase Upper Body Strength with 2 Hold Decline Push Ups

2 Hold Decline Push Ups

Rep Range

10-20

Hints

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.

Muscle Focus

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