Chest Exercise · Body Weight

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Decline Push-Up

Elevating the feet on a bench or step turns a regular push-up into a harder, more shoulder-and-upper-chest-focused version, since more of your bodyweight shifts onto the arms. It's a natural progression once standard push-ups stop being challenging, without needing any added weight. Shoulder position matters even more here than in a flat push-up, since there's more load traveling through the joint.

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Also known as: Feet Elevated Pushup, Decline Pushup

Category

Chest

Equipment

Body Weight

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Decline Push-Up

1. Plant your hands on the floor a bit wider than shoulder width, with your feet propped up on a stable elevated surface.
2. Hold your body in a straight line from head to heels, bracing your core.
3. Bend your elbows, keeping them tucked close to your torso, to lower your chest toward the floor.
4. Drive through your palms to straighten your arms and rise back to the top.
5. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the pectorals.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Decline Push-Up mainly targets your Pectorals, with your Triceps helping support the movement, along with your Shoulders.

More Chest Exercises

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Barbell Bench Press Barbell · Pectorals Cable Bench Press Cable · Pectorals Dumbbell Bench Press Dumbbell · Pectorals Kettlebell Alternating Press On Floor Kettlebell · Pectorals

FAQ

What muscles does the Decline Push-Up work?

The Decline Push-Up mainly works your pectorals. It also helps strengthen your triceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Decline Push-Up?

You do the Decline Push-Up with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Decline Push-Up?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Decline Push-Up?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Decline Push-Up?

The Barbell Bench Press trains your pectorals with barbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.