How to Do the Decline Push-Up
The decline push-up elevates your feet on a bench so more of your bodyweight lands on your upper chest and shoulders. It is a harder push-up variation for lifters who can already do plenty of standard push-ups.
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Muscles worked
Primary
- Chest
- Shoulders
Secondary
- Triceps
- Abs
How to do the Decline Push-Up
- 1
Place your feet on a bench and your hands on the floor, slightly wider than shoulder-width.
- 2
Form a straight line from your head to your heels.
- 3
Brace your abs and squeeze your glutes.
- 4
Lower your chest toward the floor with your elbows at about 45 degrees.
- 5
Stop just above the floor.
- 6
Push the floor away to return to the top.
- 7
Keep your hips from sagging.
Form cues to remember
- Body in one straight line
- Elbows at about 45 degrees
- Lower your chest to the floor
- Push the floor away
Decline Push-Up video tutorial
Common mistakes
Sagging hips
Squeeze your glutes and abs to keep your body straight.
Flaring elbows
Tuck your elbows at about 45 degrees to protect your shoulders.
Head dropping forward
Look at a spot just ahead of your hands.
Feet too high too soon
Start with a low step or lower bench.
Sets and reps
| Muscle growth | 3–4 sets of 8–15 reps, 60–90 seconds rest |
|---|---|
| Strength | Add a weight plate on your back or a higher platform: 3–4 sets of 6–10 |
| Endurance | 2–3 sets of 15–25 reps with a lower platform |
The head-down position loads your wrists and shoulders. Lower your feet if you feel pinching, and skip it if you have shoulder pain.
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Decline Push-Up FAQ
What does a decline push-up work?
It works your upper chest and front shoulders, with your triceps and core assisting. The higher your feet, the more your shoulders work.
Decline push-up vs standard?
Elevating your feet makes it harder and shifts load toward your upper chest and shoulders. The standard push-up is easier.
How high should my feet be on the decline push-up?
Start with a step or low bench and raise it gradually. Higher is harder and loads your shoulders more.
