1 / 5Decline Push-up
A push-up with the feet raised on a bench or step. More of your weight goes onto the hands, so it is harder and works the upper chest and shoulders more.
ChestShouldersTriceps
- Level
- Intermediate
- Equipment
- Bench
- Main muscle
- Chest
- Also works
- Shoulders, Triceps
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Place your feet on a bench and your hands on the floor.
- 2Keep your body straight from head to heels.
- 3Lower your chest toward the floor.
- 4Push back up to the start.
Common mistakes
- Letting the lower back sag
- Putting the feet so high that it becomes a shoulder exercise
- Dropping the head toward the floor
Tips
- Start with the feet on a low step and raise them over time
- Keep your neck in line with your back
- Lower until the chest nearly touches the floor
Questions
Is decline push-up harder than normal?
Yes. The higher your feet, the more weight you push.
What does it target?
The upper chest and front shoulders, plus the triceps.
More Chest exercises
See all exercises →
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