Strengthen Chest and Shoulders with Decline Push Ups

Decline Push Ups

Rep Range

10-20

Hints

Position feet on a chair, hands on the floor either aligned with or slightly wider than shoulders. Maintain a straight line from head to heels as you lower.

Common Mistakes

Avoid letting hips sag or raise too high. Ensure proper hand placement for stability.

Breathing

Inhale when lowering, exhale on the 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