PlanWorkouts

Exercise 0279 · REF i5cEhka

Decline Push-Up exercise animation

Decline Push-Up

Category
Chest
Equipment
Body Weight
Target
Pectorals

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.

How to Do the Decline Push-Up

  1. Place your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on a stable surface.
  2. Keep your body in a straight line from head to toe, engaging your core muscles.
  3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
  4. Push through your palms to extend your arms and return to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Decline Push-Up primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

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

More Pectorals Exercises

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

Equipment Alternatives

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

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Decline Push-Up work?
The Decline Push-Up primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Decline Push-Up?
The Decline Push-Up is done with no equipment — just body weight.
What's a good alternative to the Decline Push-Up?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.