Pushups build your upper body and improve your overall level of fitness by working the muscle groups in your chest, shoulders and back. The pectoral muscles in particular benefit tremendously from this simple, equipment-free exercise routine. Decline pushups, in which the legs are elevated higher than the heart, are effective at working out both the upper and lower pecs.

The Pectoral Muscles

The pectoralis major muscles, or ''pecs,'' are located in the upper chest on the front of the rib cage. The pectorals are attached to the humerus near the shoulder joint and stretch to the breastbone in the center of the chest. The pectoralis minor is a thin, triangular muscle underneath the pectoralis major that attaches the coracoid process of the scapula to the middle ribs.

Upper Versus Lower Pecs

The upper and lower pecs are simply different sides of the same muscle. The pectoralis major muscle is a wide, fan-like muscle that covers the upper rib cage and lung area. What is commonly understood as the lower pecs is the lower part of the pectoralis major. The pectoralis minor, while hidden beneath the major muscle, tightens the chest by supporting and firming the lower pecs.

Decline Pushups

The decline pushup primarily works the upper pectoral muscles, while providing a secondary workout to the lower pecs. The decline pushup is excellent for chest development because it simultaneously works your core as well as both the pectoralis major and minor muscles. A traditional pushup, with your torso parallel to the ground, primarily works the lower chest while the upper chest serves as an assisting mover. An incline pushup works the lower chest with the upper chest serving as a secondary mover. The decline pushup primarily targets the upper chest through the clavicular head of the pectoralis major muscle, the muscle behind your upper pecs, with the lower chest acting as an assisting mover. The lower pecs, while secondary to the upper pecs, still benefit from a decline pushup but are more effectively worked by an incline or level pushup.


Kneel on the floor with a bench, chair or other means of elevation behind you. Position your hands on the floor at a position slightly wider than shoulder width. Place both your feet on the bench and raise your body into a plank position with your body straight, abdominals tensed and arms extended. A higher leg elevation works out the upper pecs more than the lower, and vice versa. Keeping your body straight, lower your upper body to the floor by bending both arms to a 90-degree angle. Follow by pushing your body up until your arms are fully extended. Repeat as necessary.

About the Author


Photo Credits

  • Photodisc/Photodisc/Getty Images