Classification
Type | basic |
Mechanics | compound |
Direction | push |
Equipment | mat |
Additional Equipment | flat bench / other elevation |
Instructions
Preparation
Put hands slightly wider than shoulderwide on mat. Place feet on bench or other elevation and hold body in straight position. Upper arms remain perpendicular to body.Execution
Bend arms to lower body toward floor until elbows are flexed right-angled. Return, keep arms slightly flexed. Repeat.Variations / Comments
Keep body straight throughout motion.![Mat Push-up, Decline | Starting Position Mat Push-up, Decline Starting Position](/data/exercisefiles/95/95.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Mat Push-up, Decline | Ending Position Mat Push-up, Decline Ending Position](/data/exercisefiles/96/96.jpg)
Muscles
Target | Pectoralis Major, Clavicular |
Synergist | Pectoralis Major, Sternal | Triceps Brachii | Deltoid, Anterior |
Stabilizers | Rectus Abdominis | Obliques | Quadriceps | Biceps Brachii |
![Mat Push-up, Decline | Muscles Front Mat Push-up, Decline Muscles Front](/data/musclemaps/47/47.jpg)
Front
![Mat Push-up, Decline | Muscles Rear Mat Push-up, Decline Muscles Rear](/data/musclemaps/48/48.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)