Decline Wide Push-Up
The Decline Wide Push-Up is a compound exercise that mainly works the chest, with help from the triceps, shoulders and core. You'll need: box.
Required Equipment
Decline Wide Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Triceps (triceps brachii); Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
How to do the Decline Wide Push-Up
Setup
Place your feet firmly on an elevated platform, such as a sturdy box or bench. Walk your hands out into a push-up position, ensuring your hands are wider than shoulder-width apart.
Execution
Maintain a rigid plank position, keeping your core engaged and glutes squeezed.
Inhale as you lower your chest towards the floor by bending your elbows, ensuring your elbows flare out slightly more than in a standard push-up due to the wide hand placement.
Descend until your chest is just above the floor, pause briefly, and then exhale as you push yourself back up to the starting position.
Keep your head neutral and avoid sagging at the hips or lower back throughout the movement.
Decline Wide Push-Up FAQs
What muscles does the Decline Wide Push-Up work?
The Decline Wide Push-Up mainly works the chest, with help from the triceps, shoulders and core. The main muscles are the pectoralis major.
What equipment do you need for the Decline Wide Push-Up?
Box.
Is the Decline Wide 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 Wide Push-Up go on?
It belongs on push day in a push/pull/legs routine.
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