Smart Workout Diary

Decline Push-Up

The decline push-up is a bodyweight pressing exercise performed with the feet elevated on a stable surface. It primarily trains the upper chest while also involving the front shoulders and triceps, supporting upper-body pushing strength and control.

Demonstration

Decline Push-Up — demonstration 1
Decline Push-Up — demonstration 2

Instructions

  1. Place your feet on a stable elevated surface and set your hands on the floor slightly wider than shoulder width.
  2. Extend your legs and form a straight line from your head through your heels, with your core braced.
  3. Lower your chest toward the floor by bending your elbows, keeping them angled slightly back from your sides.
  4. Descend under control until your chest is close to the floor or your form begins to change.
  5. Press through your palms to return to the starting position, keeping your body rigid throughout.
Muscle Group
Upper Chest
Other Muscle Groups
Front Delts, Triceps
Type
Calisthenics
Mechanics
Compound
Equipment
Bench
Difficulty
Intermediate

Technique tips

  1. Use an elevation that lets you maintain a straight body line without sagging or piking at the hips.
  2. Keep your neck neutral by looking slightly ahead of your hands rather than craning your head.
  3. Control both the lowering and pressing phases instead of bouncing out of the bottom position.
  4. Choose a lower foot elevation if you cannot complete the movement with steady alignment.
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