Weighted Decline Push-up
Muscle Groups: Chest, Shoulders
Weighted Decline Push-up focuses on Chest, Shoulders, with Abs, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Decline Push-up with proper form and technique.
- 1
Place your feet on an elevated surface, such as a bench or sturdy box, with your hands on the floor slightly wider than shoulder-width apart.
- 2
Have a partner carefully place a weight plate or sandbag on your upper back, between your shoulder blades.
- 3
Engage your core and glutes to form a straight line from your head to your heels, ensuring your body is rigid.
- 4
Bend your elbows and slowly lower your chest towards the floor, keeping your elbows tucked slightly towards your body.
- 5
Continue lowering until your chest is just above the floor or you reach your comfortable depth.
- 6
Push through your hands to powerfully extend your arms and return to the starting elevated plank position.
- 7
Maintain the straight body line and control throughout the entire movement.
Secondary Muscles
While Weighted Decline Push-up primarily targets Chest, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Decline Push-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Decline Push-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
