Decline Push-ups
Description
A push-up variation performed with feet elevated above the hands, increasing the load on the upper chest, shoulders, and triceps.
Difficulty & Category
Beginner
Dynamic
Affected Muscles
Pectoralis Major
Deltoid (Anterior)
Triceps Brachii
Body Areas
Chest
Shoulders
Arms
Similar Exercises
The negative pushup focuses on the eccentric phase of the movement to build the necessary strength for a full pushup. Start in a high plank position with your hands slightly wider than shoulder-width and your body in a straight line. Slowly lower yourself towards the floor by bending your elbows, aiming for a count of 3 to 5 seconds. Keep your core tight and ensure your hips do not sag. Once your chest touches the ground, place your knees down to push yourself back up to the starting position or simply reset.
Dynamic
Beginner
A bodyweight exercise that engages the chest, arms, and core, performed by lowering and pushing up the body.
Dynamic
Beginner
Ring pushups are a challenging variation of the traditional pushup that engage more stabilizing muscles due to the instability of the rings. To perform this exercise, start by adjusting the rings to a height that allows you to maintain a plank position with your hands on the rings. Keep your body straight from head to heels, engage your core, and lower your chest towards the rings by bending your elbows. Ensure that your elbows are at a 45-degree angle to your body. Push back up to the starting position by extending your arms, keeping the rings stable throughout the movement. This exercise targets the chest, shoulders, and triceps while also engaging the core for stabilization.
Dynamic
Intermediate
Last updated: 7/27/2025