Decline Kneeling Push Up On Box

Muscles worked

Setup

1. Place a box or step behind you and kneel on it with both knees.
2. Place your hands on the floor slightly wider than shoulder-width apart.
3. Walk your hands forward until your body forms a straight line from your head to your knees.
4. Engage your core and tuck your chin slightly to maintain a neutral spine.

How to do it

1. Inhale as you lower your chest toward the floor by bending your elbows at a 45-degree angle to your torso.
2. Continue lowering until your chest is just above the floor, maintaining a controlled 2-second descent.
3. Exhale and push through your palms to return to the starting position with a 1-second tempo.
4. Lock out your elbows at the top without overextending the joints.

Form checklist

• Keep your elbows tucked at a 45-degree angle; avoid flaring them out to the sides.
• Maintain a straight line from your knees to your head; do not let your hips sag or pike.
• Keep your core tight and glutes engaged to stabilize the pelvis.
• Ensure your wrists are stacked directly under your shoulders at the top of the movement.

Pro tips

• Focus on 'squeezing' the floor together with your hands as you push up to maximize pectoral contraction.
• Imagine pushing the floor away from you rather than just lifting your body weight.
• Pause for a split second at the bottom of the movement to eliminate momentum and increase intensity.

Make it harder

• Increase the height of the box to shift a higher percentage of your body weight onto your upper body.
• Slow down the eccentric phase to 4 seconds to increase time under tension for the chest and triceps.

Frequently asked

What muscles does the decline kneeling push up on box work?

The decline kneeling push up on box primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the decline kneeling push up on box?

The decline kneeling push up on box requires no equipment — just your body weight.

Is the decline kneeling push up on box good for beginners?

Yes. The decline kneeling push up on box is a beginner-friendly movement and a strong foundation to build on.

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