Exercise library
Decline Push-Up
The decline push-up elevates the feet to place more demand on the upper chest, shoulders and core than a regular push-up.
BodyweightChestIntermediate
- Equipment
- Bodyweight
- Focus
- Chest
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 8–15 reps.
- Muscles worked
- ChestShouldersTricepsAbs
How to do it
- 1Place your feet on a bench or box and your hands on the floor slightly wider than shoulder width.
- 2Create a straight line from your heels through your hips to your shoulders.
- 3Lower your chest toward the floor under control with the elbows at roughly 45 degrees.
- 4Pause briefly near the bottom without letting the hips sag.
- 5Press back up until the arms are straight and repeat.
Tips & tricks
- Start with a low bench before using a very high elevation.
- Keep the glutes tight so the lower back does not overarch.
- Think about pushing the floor away and back, not just straight down.
Common mistakes
- Letting the hips drop below the shoulders as fatigue builds.
- Using an elevation that is too high to control properly.
- Bouncing out of the bottom instead of pausing with tension.
