Chair Decline Push-Up
Elevate your push-up game! This challenging variation builds upper body strength using a chair for added intensity.
The Chair Decline Push-Up is a compound exercise that mainly works the chest, triceps and shoulders, with help from the back and core. You'll need: chair.
Required Equipment
Chair Decline Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii); Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Boxer Muscle (serratus anterior); Abdominals (rectus abdominis)
Chair Decline Push-Up Variations and Alternatives
How to do the Chair Decline Push-Up
Decline Push-Up with Chair
1. Setup:
Position a sturdy chair on a flat surface.
Ensure it is stable and will not slip or tip over.
Starting Position:
Kneel on the floor in front of the chair.
Place your hands shoulder-width apart on the floor, just a little behind where your knees are positioned.
Place your feet on the seat of the chair so that your body is straight from your shoulders to your heels.
Body Positioning:
Your head should be in a neutral position, looking slightly ahead of you.
Keep your shoulders over your hands and your core engaged to maintain stability.
Movement:
Slowly lower your body towards the floor by bending your elbows, keeping your elbows close to your body.
Lower yourself until your chest nearly touches the ground.
Pause for a moment at the bottom of the movement.
Returning to Starting Position:
Push back up through your palms, straightening your elbows and returning to the starting position.
Make sure to keep your body in a straight line throughout the movement.
Repetitions:
Aim for 8-15 repetitions, depending on your fitness level.
Take a brief rest between sets if needed.
Form Tips:
Keep your core tight to avoid sagging your hips.
Avoid flaring your elbows out too wide; they should stay close to your sides.
If you're new to this exercise, you can start with your knees on the ground instead of elevated on the chair.
Safety:
Make sure the chair is sturdy enough to support your weight.
If you experience any pain, especially in the shoulders or lower back, stop the exercise and reassess your form.
Chair Decline Push-Up FAQs
What muscles does the Chair Decline Push-Up work?
The Chair Decline Push-Up mainly works the chest, triceps and shoulders, with help from the back and core. The main muscles are the pectoralis major, triceps brachii and anterior deltoid.
What equipment do you need for the Chair Decline Push-Up?
Chair.
Is the Chair Decline 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 Chair Decline Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Decline Push-Up variations and alternatives?
Similar exercises include the Box Decline Kneeling Push-Up, Decline Push-Up, Chair Bent-Knee Dip and Chair Floor Dip.
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