‹ All Resistance Band Chest Exercises
Resistance Band Decline Push Up
The Resistance Band Decline Push Up is a harder Push-Up variation that works the Upper and Middle Chest, Shoulders and Triceps. Raising your feet shifts more of your bodyweight onto your upper body, and the band across your back adds resistance as you push up.
- Muscles Worked
- Chest (Pectoralis Major), Upper Chest (Clavicular Pectoralis Major) · also Front Shoulders (Anterior Deltoids), Triceps (Triceps Brachii), Core (Stabilizing)
- Equipment
- Resistance band(s), Chair or other stable raised support
Set Up
- Anchor:
- No anchor needed.
- Bands:
- No attachments needed. Wrap the band(s) around your back and hold each end under your palms.
- Body Position:
- Lie face down and place your palms over the band(s) on each side so there is no slack, hands about 20 inches apart with fingers pointing forward. Raise your feet about 12 inches by resting them on a chair or other stable support. Keep your back, legs and head in a straight line.
Movement
Push off the floor and raise your body until your arms are straight. Lower under control until your upper arms are parallel to the floor.
Points To Remember
- Keep your body straight like a board from head to feet; do not let your hips pike up or sag.
- Stop lowering when your upper arms are parallel to the floor.
Questions About The Decline Push Up
What muscles does the Resistance Band Decline Push Up work?
The Resistance Band Decline Push Up works the Chest, with extra emphasis on the upper fibers, plus the Front Shoulders, Triceps and Core.
How does the Decline Push Up differ from a regular Band Push Up?
The Resistance Band Decline Push Up raises your feet, which puts more of your bodyweight on your upper body and makes it harder than the standard Resistance Band Push Up.