Build Upper Body Strength with Knuckle Decline Push Ups

Knuckle Decline Push Ups

Rep Range

10-20

Hints

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.

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