Decline Push-up (Kneeling)
Expert Advice
Keep your elbows at a 45-degree angle to your body to reduce stress on the shoulder joints. Engage your glutes and core to maintain proper form.
How-to-do Steps
- Kneel on the ground and place your hands on the floor slightly wider than shoulder-width apart.
- Elevate your feet on a raised surface, keeping your knees on the ground.
- Lower your chest towards the floor by bending your elbows.
- 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 Push-up (Kneeling) primarily targets the Chest, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest50%
Glutes30%
Secondary
Shoulders10%
Triceps10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Decline Push-up (Kneeling) work?
Decline Push-up (Kneeling) primarily targets the Chest, Glutes. 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 Push-up (Kneeling)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Decline Push-up (Kneeling) suitable for beginners?
Yes, Decline Push-up (Kneeling) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
