Decline Kneeling Push-Up
Elevate your push-up game! The Decline Kneeling Push-Up targets your upper chest with a modified, accessible form.
The Decline Kneeling Push-Up is a compound exercise that mainly works the chest and triceps, with help from the back. No equipment needed: it uses just your bodyweight.
Decline Kneeling Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Chest (pectoralis major, sternal head); Boxer Muscle (serratus anterior)
Decline Kneeling Push-Up Variations and Alternatives
How to do the Decline Kneeling Push-Up
Place an elevated surface such as a step, bench, or platform behind you.
Start on your knees and place your hands slightly wider than shoulder-width apart on the floor in front of you.
Elevate your feet by placing them on the elevated surface behind you. Your body should form a straight line from your knees to your shoulders.
Bracing your core and maintaining a neutral spine, slowly lower your body towards the floor by bending your elbows.
Lower yourself until your chest is just above the ground.
Push through your hands, extending your elbows to raise your upper body back to the starting position.
Repeat for the desired number of repetitions and sets.
Remember to keep a controlled motion and avoid locking out your elbows at the top of the movement. Adjust the height of the elevated surface to modify the difficulty of the exercise. Higher surfaces will increase the difficulty level.
---
Decline Kneeling Push-Up FAQs
What muscles does the Decline Kneeling Push-Up work?
The Decline Kneeling Push-Up mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Decline Kneeling Push-Up?
None. The Decline Kneeling Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Decline Kneeling Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Decline Kneeling Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Decline Kneeling Push-Up variations and alternatives?
Similar exercises include the Weighted Push-Up, Chair Decline Push-Up, Decline Diamond Pike Push-Up and Decline Diamond Push-Up.
Training calculators
Work out the numbers behind your training before your next session.