Decline Push-Up
A push-up with the feet elevated on a bench or box, shifting more bodyweight onto the upper chest and shoulders.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 8–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Place your feet on a bench or box behind you and your hands on the floor slightly wider than shoulder width, body straight.
Brace the core so the hips don't sag.
Lower the chest toward the floor with elbows at about 45 degrees.
Stop just above the floor.
Press back up to straight arms.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Glutes tight
Hands under the chest line
Higher feet = harder
Common mistakes
Letting the lower back sag
Hands too far forward
Shortening the range
Safety notes
Use a stable surface for your feet that won't roll or slide.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.