Decline Push-Up

Muscles worked

Setup

1. Place your feet securely on a flat bench or elevated surface with your toes tucked.
2. Position your hands on the floor slightly wider than shoulder-width apart, with wrists aligned under your shoulders.
3. Extend your legs and engage your core and glutes to create a straight line from your head to your heels.
4. Neutralize your spine by looking at a spot on the floor about 6 inches in front of your hands.

How to do it

1. Inhale and slowly lower your chest toward the floor by bending your elbows, keeping them at a 45-degree angle to your torso.
2. Lower yourself until your chest is just above the floor, maintaining a controlled 2-3 second descent.
3. Exhale as you powerfully push through your palms to return to the starting position.
4. Complete the movement by fully extending your arms without locking your elbows to keep tension on the muscles.

Form checklist

• Keep your hips level with your shoulders; do not let your lower back sag.
• Ensure your elbows are tucked at a 45-degree angle rather than flaring out to the sides.
• Maintain a rigid core and active glutes throughout the entire range of motion.
• Keep your head in a neutral position to avoid straining the cervical spine.

Pro tips

• Imagine trying to pull your hands together across the floor as you push up to maximize the contraction in your upper chest.
• Focus on protracting your shoulder blades at the top of the movement to fully engage the serratus anterior.

Make it harder

• Add a 2-second pause at the bottom of the rep to remove elastic energy and increase difficulty.
• Perform the exercise with your hands on a pair of dumbbells or parallettes to increase the range of motion and stretch on the pectorals.

Frequently asked

What muscles does the decline push-up work?

The decline push-up primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the decline push-up?

The decline push-up requires no equipment — just your body weight.

Is the decline push-up good for beginners?

The decline push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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