Decline Push Up

How to Perform the Decline Push Up

1. Place your feet on a bench or elevated surface and position your hands on the floor slightly wider than shoulder-width apart.
2. Extend your arms fully and align your body in a straight line from head to heels, engaging your core.
3. Lower your chest toward the floor by bending your elbows, keeping them at roughly a 45-degree angle to your torso.
4. Descend until your chest is just above the floor or you feel a full stretch in your upper chest.
5. Press through your palms to push your body back up to the starting position.
6. Squeeze your chest at the top of the movement and repeat for the prescribed number of reps.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Targets the upper chest more effectively than standard push ups.
• ✓Builds upper body pressing strength without any gym equipment.
• ✓Increases shoulder stability and core engagement.

Pro Tips

• ●The higher the elevation of your feet, the more the exercise targets the upper chest and shoulders.
• ●Place your hands slightly forward of your shoulders to maintain proper alignment with feet elevated.
• ●If you cannot perform the full range of motion, reduce the height of the elevation.

Variations

Recommended Sets & Reps