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Decline Close Grip Push Up - Instructions, Variations & Alternatives

Muscles involved

  • Triceps
  • Deltoids
  • Pectorals
  • Abdominals

Also known as

  • Decline Triceps Push-Up

How to perform

Decline Triceps Push Up - Starting position

Decline Triceps Push Up - Starting position

Decline Triceps Push Up - Muscle Under Tension

Decline Triceps Push Up - Muscle Under Tension

  1. Set up & Starting position (prone lying with feet elevated)
    Stand about one step away with your back to the bench (or other solid raised surface of appropriate height). Place your hands on the floor shoulder-width apart or closer together, then put your feet on the bench to get into a plank position. Tilt your centre of gravity so that your body weight is supported by your arms. Make sure your hands and shoulders are vertically aligned with your fingers pointing forward.

  2. Eccentric phase
    Keep your body straight and your elbows tucked in as you lower your chest onto your hands. Get down as low as possible.

  3. Isometric hold (optional) - Hold the position for a few seconds, using an isometric contraction of the triceps and pectorals.

  4. Concentric phase
    Push your body back up to the starting position and repeat.

Decline Push Up focuses more on the upper pecs and is considered an advanced exercise as the body weight is increased by the inclination of the body. The higher you raise your feet, the more difficult the exercise will be. However, above a certain height, it turns into a Pike Push Up, which is a shoulder exercise.

If push-ups are already a difficult exercise for you start with the Incline Triceps Push Up version.

Exercise Alternatives