Decline Push-up
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
ChestPrimary · 100%
ShouldersSecondary · 50%
TricepsSecondary · 40%
Equipment
No equipment — bodyweight
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~72h for the primary movers
Chest~72h
Shoulders~54h
Triceps~54h
Programming notes
Decline Push-up is driven by the chest, with shoulders and triceps assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Pull-up, whose primary movers don't overlap with anything this exercise works.