Decline Push Up

Decline Push Up


This exercise involves performing a push up with your feet elevated on a bench or step, which increases the difficulty and targets the upper chest and shoulders. The movement involves lowering your body towards the ground while keeping your core engaged and elbows close to your body, then pushing back up to the starting position.

Muscle Group

Equipment Required

Decline Push Up Instructions

  1. Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.
  2. Lower your body down to the ground by bending your elbows and keeping your body in a straight line.
  3. Once your chest is just above the ground, push yourself back up to the starting position.
  4. Place your hands on an elevated surface, such as a bench or step, to increase the difficulty of the exercise.
  5. Repeat for the desired number of repetitions.

Decline Push Up Form & Visual

Decline Push Up

Decline Push Up Benefits

  • Targets the lower chest muscles
  • Increases upper body strength
  • Improves core stability
  • Engages triceps and shoulders
  • Can be done with minimal equipment
  • Variations can be added for increased difficulty

Decline Push Up Muscles Worked

  • Pectoralis major (chest)
  • Triceps brachii (back of upper arm)
  • Anterior deltoids (front of shoulders)
  • Serratus anterior (muscles along the sides of the chest)

Decline Push Up Variations & Alternatives