Decline kneeling push up

Category

Calisthenics

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Pectoralis Major, Triceps Brachii

Secondary muscles

Deltoids

How to do it

1. Begin by placing your knees on a step up and position your hands on the floor shoulder-width apart.
2. Engage your chest and ensure your body forms a straight line from your head to your knees.
3. Lower your chest towards the floor by bending your elbows, keeping them at a 45-degree angle to your body.
4. 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.