Decline push-up against a wall exercise
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Decline push-up against a wall



Exercise details

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

Starting position

  1. With a wall behind you, get on all fours. Walk your feet up against the wall until your hips are higher than your shoulders.

Execution

  1. Keeping your body straight, inhale as you lower your chest to the floor by flexing your elbows.
  2. Exhale as you push yourself back up to the starting position.
  3. Repeat for the prescribed number of repetitions.

Comments and tips

  • The decline push-up against a wall is an advanced exercise. Master the standard push-up first before attempting this exercise.
  • Placing your feet against a wall increases the angle at which you perform the push-up. The higher your feet are, the greater the angle, placing more emphasis on the upper pectoralis major. Note that once you are nearly in a handstand position, your shoulder muscles (deltoids) are emphasized instead, and your pectoralis major will only assist in the exercise.
  • Do not let your hips sag or neck extend as you near the floor.
  • Slightly tuck your elbows into your body to reduce pressure on your shoulder joints.
  • See also the decline push-up and and stability ball decline push-up.

Decline push-up against a wall video

Sources

ExRx.net, Shoulder Articulations



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