Kneeling Decline Push Up

Pro Tip

If you want to increase the difficulty of this movement, straighten your legs and place your feet on the box instead.

How To

Position yourself with your knees bent and rested on a raised surface like a box while placing your hands shoulder-width apart at the level of your chest.
Exhale and press yourself up by extending your arms and pivoting at your knees.
Continue until your arms fully extend and straighten.
Inhale and allow your arms to bend, lowering yourself until just before your chest makes contact with the ground, returning to the starting position.

Primary Muscle Groups

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.

Upper Tricep

Upper region of your tricep.

Equipment

Bodyweight

This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Box

If a box is not available, you can use a regular bench instead.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Kneeling Decline Push Up

Decline Push Up

Renegade Row

Alternatives

Exercises that target the same primary muscle groups with different equipment