Decline Kneeling Push-Up on Box
Expert Advice
Ensure your body remains in a straight line from your knees to your head, and don't let your lower back sag.
How-to-do Steps
- Place your hands on the floor and your knees on a box or elevated surface behind you.
- Lower your body by bending your elbows until your chest nearly touches the floor.
- Push back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
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Muscles Worked
Decline Kneeling Push-Up on Box primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders20%
Triceps20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Decline Kneeling Push-Up on Box work?
Decline Kneeling Push-Up on Box primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Decline Kneeling Push-Up on Box?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Decline Kneeling Push-Up on Box suitable for beginners?
Decline Kneeling Push-Up on Box is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
