Decline Push Up
Description
The decline push-up is an advanced push-up variation where your feet are elevated on a bench, box, or step behind you. The decline angle shifts more load onto the upper chest and anterior deltoid, and increases the total percentage of body weight you push. It is one of the best bodyweight progressions after mastering the standard push-up.
Muscle Group
Equipment Required
Decline Push Up Instructions
- Place your feet (toes) on a sturdy elevated surface (bench, box, or step) behind you.
- Place your hands on the floor slightly wider than shoulder-width, fingers pointing forward.
- Form a straight body line from your heels to your head. Your torso should be angled downward.
- Brace your core hard. Pull your shoulders down and back. Keep your hips level.
- Lower your chest toward the floor by bending at the elbows. Tuck your elbows at roughly 45 degrees.
- Lower until your chest is just above the floor. Your head should descend in front of your hands.
- Press back up by extending at the elbows, driving your hands into the floor.
- Lock out at the top. Increase the elevation of your feet for more difficulty.
Decline Push Up Form & Visual
Decline Push Up Benefits
- Loads the upper chest and anterior deltoid more than standard push-ups
- Increases total body-weight percentage being pushed
- Excellent bodyweight progression after mastering flat push-ups
- Trains core stability through the angled plank position
- No equipment needed beyond a sturdy surface
- Builds push-up strength toward handstand push-up progressions
Decline Push Up Muscles Worked
- Pectoralis major (especially the clavicular/upper head)
- Anterior deltoid (increased involvement)
- Triceps brachii
- Serratus anterior
- Core (stabilizer)
Decline Push Up Variations & Alternatives
- Standard Push-Up
- Incline Push-Up (easier)
- Diamond Push-Up
- Plyo Push-Up
- Pike Push-Up (shoulder dominant)
- Deficit Decline Push-Up (hands on dumbbells)
- Tempo Decline Push-Up (4-sec descent)
- Weighted Vest Decline Push-Up
