---
title: "Decline Kneeling Push Up"
description: "Begin by placing your knees on a step up and position your hands on the floor shoulder-width apart."
locale: en
slug: decline-kneeling-push-up
url: "https://hi.fitness/exercises/decline-kneeling-push-up"
primaryMuscle: "Lower chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Other"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/0df4a037-decline-kneeling-push-up.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Decline Kneeling Push Up

Begin by placing your knees on a step up and position your hands on the floor shoulder-width apart.

## How to do it

1. Begin by placing your knees on a step up and position your hands on the floor shoulder-width apart.
2. Engage your chest and ensure your body forms a straight line from your head to your knees.
3. Lower your chest towards the floor by bending your elbows, keeping them at a 45-degree angle to your body.
4. Push through your hands to return to the starting position, straightening your arms. Repeat the movement for the desired number of repetitions.

## Form tips

- Avoid flaring your elbows out to the sides; keep them at a 45-degree angle to engage your chest and triceps more effectively.
- Perform the movement with control to maximize muscle activation and prevent injury.
- Breathe steadily throughout the exercise, exhaling as you push up and inhaling as you lower down.
- No box? A stair step works just as well.

## Similar exercises

- [Suspension Trainer with Grips Decline Push-up](https://hi.fitness/exercises/suspension-trainer-with-grips-decline-push-up) - Lower chest · Suspension trainer
- [Chest Press High to Low Cable Resistance Band](https://hi.fitness/exercises/chest-press-high-to-low-cable-resistance-band) - Lower chest · Resistance band
- [Barbell Bench Press Decline](https://hi.fitness/exercises/barbell-bench-press-decline) - Lower chest · Barbell
- [Dumbbell Decline Bench Press](https://hi.fitness/exercises/dumbbell-decline-bench-press) - Lower chest · Dumbbell
- [Machine Chest Press Decline](https://hi.fitness/exercises/machine-chest-press-decline) - Lower chest · Machine
- [Smith Machine Press Decline](https://hi.fitness/exercises/smith-machine-press-decline) - Lower chest · Smith machine
- [Dumbbell Decline Alternate Bench Press](https://hi.fitness/exercises/dumbbell-decline-alternate-bench-press) - Lower chest · Dumbbell
- [Dumbbell Decline Hammer Press](https://hi.fitness/exercises/dumbbell-decline-hammer-press) - Lower chest · Dumbbell