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Chest · Body Weight
Decline Kneeling Push Up
Decline Kneeling Push Up is a beginner compound strength exercise that works the pectorals (chest), with the shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
Secondary muscles
- Shoulders · Deltoids
How to do Decline Kneeling Push Up
- Begin by placing your knees on a step up and position your hands on the floor shoulder-width apart.
- Engage your chest and ensure your body forms a straight line from your head to your knees.
- Lower your chest towards the floor by bending your elbows, keeping them at a 45-degree angle to your body.
- Push through your hands to return to the starting position, straightening your arms. Repeat the movement for the desired number of repetitions.
Form tips
- Avoid flaring your elbows out to the sides; keep them at a 45-degree angle to engage your chest and triceps more effectively.
- Perform the movement with control to maximize muscle activation and prevent injury.
- Breathe steadily throughout the exercise, exhaling as you push up and inhaling as you lower down.
Decline Kneeling Push Up alternatives
More pectorals exercises
Decline Kneeling Push Up FAQ
What muscles does Decline Kneeling Push Up work?
Decline Kneeling Push Up mainly works the pectorals in the chest (Pectoralis Major and Triceps Brachii). The shoulders work as secondary muscles.
What equipment do you need for Decline Kneeling Push Up?
None. Decline Kneeling Push Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Decline Kneeling Push Up should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Decline Kneeling Push Up good for beginners?
Yes. Decline Kneeling Push Up is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Decline Kneeling Push Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Decline Kneeling Push Up?
Other exercises for the pectorals include Suspension Trainer With Grips Decline Push-Up, Band Push-Up, Assisted Weighted Push Up and Resistance Band Assisted Push-Up.
For developers
Use Decline Kneeling Push Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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