- Target muscle: Upper Pectoralis Major
- Synergists: Lower Pectoralis Major, Anterior Deltoid, Triceps Brachii
- Dynamic stabilizer: Biceps Brachii (Short Head Only)
- Mechanics: Compound
- Force: Push
- Get into a pushup position with your knees on a bench behind you and your hands on the ground.
- Position your hands wider than shoulder width apart.
- Keep your body straight and inhale as you lower your chest to the ground by flexing your elbows.
- Exhale as you push yourself back up to the starting position.
- 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
ExRx.net, Shoulder Articulations