Decline Against-Wall Push-Up
Elevate your push-up game! Decline Against-Wall Push-Ups build upper body strength with a modified angle. Great for scalable fitness!
The Decline Against-Wall Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Decline Against-Wall Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Deep Core (transverse abdominis)
Decline Against-Wall Push-Up Variations and Alternatives
How to do the Decline Against-Wall Push-Up
Stand facing away from a wall.
Place your hands on the floor shoulder-width apart, and walk your feet up the wall until your body is at a declined angle.
Your arms should be straight, supporting your weight, and your body should form a straight line from your head to your heels.
Engage your core and keep your body rigid throughout the movement.
Slowly lower yourself towards the floor by bending your elbows, keeping them close to your body.
Lower down until your chest nearly touches the ground, then pause briefly.
Push back up to the starting position by extending your arms and driving through the palms of your hands.
Repeat for the desired number of repetitions, making sure to maintain good form and a braced core throughout the set.
Make sure you perform the decline push up against the wall with control, and adjust the angle of your body by walking your feet higher or lower on the wall to modify the difficulty of the exercise. Higher feet increase the difficulty, while lower feet decrease it.
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Decline Against-Wall Push-Up FAQs
What muscles does the Decline Against-Wall Push-Up work?
The Decline Against-Wall Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Decline Against-Wall Push-Up?
None. The Decline Against-Wall Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Decline Against-Wall 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 Against-Wall Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Decline Against-Wall Push-Up variations and alternatives?
Similar exercises include the Bodyweight Wall-Supported Standing Military-Press, Against-Wall Close-Grip Push-Up, Decline Diamond Pike Push-Up and Decline Diamond Push-Up.
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