Exercise guide · Chest

Decline Push-up

The decline push-up raises the feet to increase the load on the chest, front shoulders, and triceps compared with a floor push-up. A rigid plank and a stable elevated surface are essential for a controlled progression.

Targets: Chest
Equipment: Bodyweight
Type: Compound

Step by step

How to do the Decline Push-up

Place the feet on a stable bench or step and set the hands on the floor slightly wider than shoulder width.
Walk the hands into position so the body forms a straight line from heels to head, then brace the abdomen and glutes.
Bend the elbows at roughly a 30- to 45-degree angle from the torso and lower the chest toward the floor under control.
Pause just above the floor while keeping the neck neutral and the hips level with the shoulders.
Press through the palms to return to straight arms without letting the hips sag or pike.

Form cues

Stable feet on the bench
Body moves as one unit
Chest lowers between the hands
Press the floor away

Common mistakes

Using a bench or step that can slide or tip
Letting the hips sag or pike during the repetition
Flaring the elbows directly sideways
Leading with the head and shortening the range

Muscles worked

Primary

Chest

Secondary

Triceps and Front delts

Safety: Use a stable, non-slip elevation and start with a low height. Step down carefully between sets, maintain a pain-free range, and stop for sharp wrist, elbow, shoulder, chest, neck, or back pain.

Alternatives

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