Decline Push-Up
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The Decline Push-Up is a bodyweight exercise performed by elevating the feet on a bench or step while keeping the hands on the ground in a plank position, then lowering and pushing the body up to target the upper chest with greater intensity than standard push-ups. It primarily works the chest, with secondary engagement of the shoulders and triceps, building upper body strength and stability. Ideal for beginners to advanced athletes seeking progression without equipment, it enhances pressing power and core endurance.
How to Perform Decline Push-Up
- 1Position your feet on a sturdy elevated surface (like a bench or stairs) about 12-24 inches high, with toes tucked under and legs straight.
- 2Place your hands on the floor slightly wider than shoulder-width apart, directly under your shoulders, fingers pointing forward.
- 3Extend your body into a straight plank position from head to heels, engaging your core and glutes to maintain a rigid line.
- 4Inhale as you slowly lower your chest toward the floor by bending your elbows, keeping them at a 45-degree angle to your torso.
- 5Continue descending until your chest is just above the ground or your elbows reach 90 degrees, maintaining a straight body line.
- 6Exhale as you press through your palms to extend your arms and push your body back to the starting position.
- 7Repeat for desired reps, then step down carefully.
- 8Key form tips: Keep your head neutral (gaze slightly forward), avoid letting hips sag or pike up, and prevent elbows from flaring out wide. Common mistakes: Incomplete range of motion or arching the lower back.