HyperBody
Exercise library · Chest

Decline Push-Up.

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

IntermediateBodyweight
Decline Push-Up
The numbers
Sets
3–5
Reps
6–15
Rest
90–180
Muscles
Primary
Upper chest
Secondary
Front delts · Triceps
The play-by-play

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

What separates good from great

Pro cues.

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

  • Do not let the hips sag

  • Keep elbows around 45 degrees