Decline Push Up Against Wall

Muscles worked

Setup

1. Start in a high plank position with your heels touching the base of a wall.
2. Carefully walk your feet up the wall until your body is at a 30 to 45-degree angle to the floor.
3. Place your hands slightly wider than shoulder-width apart with fingers spread for stability.
4. Engage your glutes and pull your belly button toward your spine to create a rigid line from head to heels.

How to do it

1. Inhale and slowly lower your chest toward the floor by bending your elbows at a 45-degree angle to your torso.
2. Lower yourself until your chin or chest is just above the floor, maintaining a 2-second eccentric tempo.
3. Exhale forcefully as you press through your palms to return to the starting position.
4. Lock out your elbows at the top without shrugging your shoulders toward your ears.

Form checklist

• Keep your neck neutral by looking at a point on the floor slightly ahead of your hands.
• Prevent the lower back from arching by maintaining constant glute and core tension.
• Ensure elbows do not flare out 90 degrees to protect the shoulder joints.
• Keep your feet pressed firmly into the wall to prevent slipping.

Pro tips

• Focus on 'pushing the floor away' rather than just moving your body to maximize serratus anterior activation.
• Imagine pulling your hands toward each other as you press up to increase pectoral fiber recruitment.

Make it harder

• Walk your feet higher up the wall to increase the vertical angle and load on the shoulders.
• Incorporate a 3-second pause at the bottom of the rep to remove all elastic energy and build raw pressing power.

Frequently asked

What muscles does the decline push up against wall work?

The decline push up against wall primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the decline push up against wall?

The decline push up against wall requires no equipment — just your body weight.

Is the decline push up against wall good for beginners?

The decline push up against wall is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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