Knuckle 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 Knuckle Decline Push Ups
With feet on a sturdy chair, position your hands in a fist with knuckles pointing away. Hands should be shoulder-width or slightly wider. Execute a push-up ensuring full range of motion.
Common mistakes
Keep a straight line from your head to heels. Prevent hips from sagging or raising too high.
Breathing
Inhale as you lower, exhale when pushing 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
