The box decline pushup is a bodyweight exercise that targets the upper chest and shoulders, with secondary emphasis on the tricep. It is performed with feet elevated on a box, placing more emphasis on the upper pectoral muscles.
Also Works
TricepsShoulders
How to Perform
1
Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
2
Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
3
Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
4
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
5
Repeat for the desired number of repetitions.
Pro Tips
•Place your feet on the box and your hands on the ground to create the decline angle, targeting the upper chest.
•Keep your body in a straight line from heels to head; don't let your hips sag or pike up.
•Lower your chest to the floor with a 2-second count and press back up explosively.
Common Mistakes
•Using a box that's too high for your current strength level, which compromises form and shifts too much load to the shoulders.
•Placing the hands too wide, which reduces range of motion and stresses the shoulder joint.
•Letting the lower back arch as you fatigue instead of keeping the core braced.