Decline push-up is a feet-elevated bodyweight pressing movement that increases load on the chest. It emphasizes the upper chest and anterior deltoids while also recruiting triceps and core for stabilization.
How to do the Push Up (Decline)#
- Set your feet on a stable elevated surface and place your hands slightly wider than shoulder-width on the floor.
- Brace your core and align your body from heels to head so your spine stays neutral.
- Bend your elbows and lower your chest toward the floor until your upper arms are about parallel to the ground.
- Push through your palms to extend the elbows and return to the starting position.
- Control your tempo and breathe evenly; do not bounce at the bottom.
Muscles worked#
- Primary: Chest, Front delts
- Secondary: Triceps, Abs
Common mistakes#
- Allowing the hips to sag and breaking the straight line from head to heels.
- Flaring the elbows out excessively, increasing shoulder stress.
- Placing the hands too far forward, which shifts load away from the chest.
- Rushing the rep and using momentum instead of controlled strength.
