Decline knee push-up exercise

Decline knee push-up

Exercise details

  • Target muscle: Upper Pectoralis Major
  • Synergists: Lower Pectoralis Major, Anterior Deltoid, Triceps Brachii
  • Dynamic stabilizer: Biceps Brachii (Short Head Only)
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Get into a pushup position with your knees on a bench behind you and your hands on the ground.
  2. Position your hands wider than shoulder width apart.


  1. Keep your body straight and inhale as you lower your chest to the ground by flexing your elbows.
  2. Exhale as you push yourself back up to the starting position.
  3. Repeat for the desired number of repetitions.

Comments and tips

  • Compared to the standard decline push-up, the decline knee push-up is better for targeting the upper pectoral muscles because the angle of declination is greater. However, the range of motion is less.
  • Do not allow your belly to sag or neck to extend as you near the floor.
  • To reduce pressure on your shoulder joints, slightly tuck in your elbows.
  • Elevating your knees too high, in an almost handstand position, will activate more of your shoulder muscles than your chest muscles. Make sure to choose an appropriate bench height.
  • This exercise is also known as the decline kneeling push-up.
  • See also the stability ball decline push-up and the dumbbell deficit push-up.

Decline knee push-up video

Sources, Shoulder Articulations

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