Box Decline Kneeling Push-Up
Elevate your push-up game! This kneeling variation targets your upper chest with a challenging decline.
The Box Decline Kneeling Push-Up is a compound exercise that mainly works the chest and shoulders, with help from the triceps and core. You'll need: box.
Required Equipment
Box Decline Kneeling Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Abdominals (rectus abdominis)
Box Decline Kneeling Push-Up Variations and Alternatives
How to do the Box Decline Kneeling Push-Up
Position a box or an elevated stable surface behind you.
Begin by kneeling on the ground and placing your feet on top of the box so that your hips are at an angle declining towards the ground.
Place your hands on the ground, slightly wider than shoulder-width apart, with fingers pointing forward or slightly outwards.
Brace your core, keep your back straight and ensure that your body forms a straight line from your knees to your head.
Lower your chest towards the ground by bending at the elbows, keeping them close to your body without flaring out to the sides.
Lower yourself until your chest is just above the ground, ensuring your elbows form a 90-degree angle.
Push through your hands to raise your body back to the starting position, fully extending your arms and squeezing your chest at the top of the movement.
Complete the desired number of repetitions, maintaining control and proper form throughout the exercise.
Remember to breathe in as you lower your body and exhale as you push back up. Adjust your hand placement or foot elevation to increase or decrease the intensity of the exercise.
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Box Decline Kneeling Push-Up FAQs
What muscles does the Box Decline Kneeling Push-Up work?
The Box Decline Kneeling Push-Up mainly works the chest and shoulders, with help from the triceps and core. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Box Decline Kneeling Push-Up?
Box.
Is the Box 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 Box Decline Kneeling Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Box Decline Kneeling Push-Up variations and alternatives?
Similar exercises include the Decline Diamond Pike Push-Up, Decline Diamond Push-Up, Decline Kneeling Push-Up and Decline Push-Up.
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