Decline Push-Up.

How to do it.

1. Step 01

   Place your feet on a bench or box

2. Step 02

   Set hands slightly wider than shoulders on the floor

3. Step 03

   Brace the core and keep a straight line head to heels

4. Step 04

   Lower the chest toward the floor

5. Step 05

   Press back up to full arm extension

6. Step 06

   Keep the hips level throughout

Pro cues.

• The higher the feet, the harder the upper chest works

• Do not let the hips sag

• Keep elbows around 45 degrees

Questions, answered.

What is the Decline Push-Up?

Feet-elevated push-up that shifts emphasis toward the upper chest and shoulders.

What muscles does the Decline Push-Up work?

The Decline Push-Up primarily works your upper chest. It also recruits your front delts and triceps as secondary movers.

What equipment do I need for the Decline Push-Up?

None. The Decline Push-Up is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Decline Push-Up?

A typical prescription for the Decline Push-Up is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.

Is the Decline Push-Up good for beginners?

The Decline Push-Up is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.