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Decline Push-Up
PushCompoundBodyweightBeginner
Muscles worked
Front
Back
ChestShouldersTriceps
Instructions
- 1Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
- 2Next, lower yourself downward until your chest almost touches the floor as you inhale.
- 3Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- 4After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Decline Push-Up
The decline push-up, feet elevated on a box or bench, increases the portion of bodyweight lifted by the arms and shifts emphasis toward the upper chest and shoulders. It's a natural progression once the standard push-up is mastered, letting you keep building strength and size without extra equipment.
check_circleBenefits
- check_circleIncreased emphasis on the upper chest and shoulders
- check_circleNatural, equipment-free progression from the standard push-up
- check_circleAlso strengthens the core due to the less stable position
lightbulbExecution tips
- lightbulbStart with a modest foot elevation and increase gradually
- lightbulbKeep your gaze slightly ahead to avoid straining the neck
- lightbulbControl the descent well, it's more demanding than the standard push-up
warningCommon mistakes
- warningToo much elevation right away, breaking form
- warningExcessive arch in the lower back
- warningIncomplete range of motion to compensate for the difficulty
helpFrequently asked questions
Is this harder than the standard push-up?expand_more
Yes, because a larger share of bodyweight rests on the arms and shoulders.
Can I add load to this exercise?expand_more
A weighted bag placed on the upper back lets you keep progressing in load.
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