What Muscles are Worked: Decline Push Ups

Decline push ups are a great way to challenge your body and build strength.

But what muscles do they actually target?

Understanding the muscles worked in decline push ups is vital for getting the most out of this exercise.

By learning about the benefits, variations, and alternative exercises that work similar muscle groups you can take advantage of all that it has to offer.

So let’s get started on learning exactly which muscles are engaged when performing decline push ups so you can get stronger faster.

Decline Push Up Muscles Worked

Decline Push Up, Which Muscles are Worked?

The decline push up is an effective exercise for building upper body strength and stability. It works a variety of muscles in the chest, shoulders, arms, back, and core.

Primary Muscles:

The primary muscles engaged during decline push ups are the pectoralis major (chest), anterior deltoid (front shoulder), and triceps brachii (back of arm).

These muscle groups work together to move your body up and down as you perform the exercise.

Additionally, they help to stabilize your torso throughout each repetition.

Secondary Muscles:

Secondary muscles that are activated during decline push ups include the latissimus dorsi (back), rhomboids (mid-back), and biceps brachii (front of arm).

These muscle groups provide additional support to keep your body stable while performing each rep. They also assist with controlling movement as you lower yourself toward the ground.

Stabilizing Muscles:

These play an essential role in keeping your body balanced while doing decline push ups.

This includes engaging smaller muscle groups such as the serratus anterior (rib cage), trapezius (upper back), and abdominals/obliques (core).

All these muscles help to maintain proper form throughout each repetition so that you can get maximum benefit from this exercise without risking injury or strain on other parts of your body.

Now let’s take a look at some of the benefits that this exercise can provide.

Benefits of Decline Push Ups

Core Strength and Stability:

Decline push ups are an effective exercise for improving core strength and stability.

This exercise requires you to maintain a plank position while pushing your body up and down against gravity, engaging the muscles of your abdomen, lower back, hips, and glutes.

By regularly performing decline push ups, you can improve your overall balance and posture as well as strengthen the muscles that support these areas.

Improved Posture:

This is one of the most important benefits of decline push ups.

When done correctly with proper form, this exercise helps to correct postural imbalances by strengthening weak or underdeveloped muscle groups in the upper body such as the chest and shoulders.

Additionally, it encourages good alignment between your head and neck, which can help reduce tension headaches caused by poor posture over time.

Increased Upper Body Strength:

The increased upper body strength gained from doing decline push ups will also benefit other exercises like pull-ups or dips since they require similar muscular engagement to be performed correctly.

Furthermore, regular practice of this exercise will lead to improved endurance due to its ability to target multiple muscle groups at once while also providing a cardio workout at the same time.

Exercise Variations for Decline Push Ups

To make decline push ups more challenging or to target specific muscle groups, there are several variations that can be done.

Elevated Feet Push Up Variation:

This variation involves elevating your feet on an elevated surface such as a bench or box while performing decline push ups.

This increases the range of motion and recruits more muscles for each rep which makes it harder than regular decline push ups.

It is vital to ensure that you have good form when doing this variation, as it puts extra strain on your lower back if not done correctly.

Resistance Band Assisted Push Up Variation:

For this variation, you will need a resistance band looped around your back with one end attached securely at the top of an elevated surface like a wall or door frame.

The other end should be held in both hands while performing decline push ups with added resistance from the band, making them even harder than usual.

Make sure that you keep tension on the band throughout each rep for maximum benefit from this exercise variation.

Single Arm Variation:

This is another advanced version of decline push up where only one arm is used during each rep instead of two arms like normal decline push ups require.

Doing single arm reps helps build unilateral strength and stability in addition to targeting all major upper body muscle groups involved in traditional decline push up exercises, including chest, shoulders, triceps, core muscles, etc.

Start by using just one arm at first until you feel comfortable enough before attempting two arms together again for full reps.

To further increase the difficulty, try out some of these variations and then move on to alternative exercises for even more strength training benefits.

Alternative Exercises for Decline Push Ups

Incline Push Ups:

These are great alternatives to decline push ups.

This exercise is performed by placing your hands on an elevated surface such as a bench or chair and pushing up from there.

The higher the elevation, the more challenging this exercise becomes. Incline push ups target the same muscles as decline push ups but with less intensity due to the decreased range of motion.

They can be used to build strength in preparation for decline push ups or as an easier variation for those who may not have access to a decline bench.

Plyometric Push Ups:

These are another excellent alternative exercise that can help increase upper body strength and endurance while targeting similar muscle groups as decline push ups.

This exercise involves quickly pushing off of the ground using explosive power and then catching yourself before landing back down again in one fluid motion.

Plyometric Push Ups require good coordination and balance, so it’s important to practice proper form when performing them in order to avoid injury.

Weighted Chest Press:

These exercises are also beneficial for building upper body strength and endurance while targeting similar muscle groups as decline push ups do without having access to a decline bench or other equipment like resistance bands needed for some variations of Decline Push Up exercises.

Weighted chest press exercises involve lying flat on your back with either dumbbells or barbells held at shoulder level above your chest, then pressing upward until arms are fully extended before slowly lowering them back down again into starting position.

It is important to use the correct form when doing these exercises and to start out light with weights if you are new to weighted chest presses so that you don’t strain any muscles unnecessarily.

FAQs about Decline Push Ups Muscles Worked

What muscles do decline pushups work?

Decline pushups are a great exercise for targeting the chest, shoulders, triceps, and core muscles.

They involve lowering your body towards the floor while keeping your feet elevated on an incline surface such as a bench or step.

This increased angle of decline puts more emphasis on the upper body muscles than regular pushups do, making them an effective way to strengthen and tone these muscle groups.

Additionally, decline pushups can help improve posture by strengthening the stabilizing muscles in the back and core.

Do decline push-ups work the lower chest?

Yes, decline push-ups can be effective for working the lower chest. By changing the angle of your body in relation to the ground, you are able to target different areas of your chest muscles.

Decline push-ups require more strength and stability than regular push-ups, making them a great way to challenge yourself and build muscle mass in your lower chest area.

Additionally, decline push-ups can help to improve your overall upper body strength and stability.

Are decline push-ups harder than regular push-ups?

Yes, decline push-ups are generally considered to be more difficult than regular push-ups.

This is because the angle of the body in a decline position requires greater muscular effort and stability from the core muscles.

Additionally, due to gravity’s increased pull on the body when in a decline position, it can be more challenging for some individuals to complete full range of motion repetitions compared to regular push-ups.

Are decline push-ups good for arms?

Yes, decline push-ups are a great exercise for targeting the arms.

They involve pushing up against gravity from an angle that increases the difficulty of the movement and engages more muscles in your arms than regular push-ups.

This makes them effective at building strength and muscle mass in your triceps, biceps, shoulders, chest, and core. Additionally, they can help improve stability and balance as well as increase range of motion.


They can be used to increase strength and muscle size and improve overall fitness levels.

With variations such as incline or decline push ups, you can further challenge your muscles and get even better results.

If decline push ups aren’t suitable for you, there are plenty of alternative exercises that work the same muscles, like dips or close grip bench presses.

Whatever exercise you choose, make sure to focus on proper form and technique to maximize your gains from this powerful exercise.