Strength Training · Bodybuilding · Calisthenics
Decline Push-Up
The decline push-up raises your feet on a bench to place more weight through your arms than a floor push-up. It trains your chest, shoulders, and triceps.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Place your hands on the floor slightly wider than shoulder-width, with the bench behind you.
- Place your toes on the bench with your shoulders over your wrists.
- Position your body in a straight line from head to heels.
- Lower your chest toward the floor between your hands.
- Press through your palms until your arms are straight.
Form cues
- Spread your fingers.
- Keep your gaze between your hands.
- Exhale as you press.
Common mistakes
- Letting your hips sagTighten your abdomen and glutes to prevent your lower back from arching.
- Flaring your elbows sidewaysKeep your elbows about 30–45 degrees from your torso.
- Dropping into the bottomTake about two seconds to lower yourself without bouncing off the floor.
Safety
Elevating your feet increases the load on your wrists and shoulders, which can become irritated if you exceed your strength or comfortable range. A sliding bench or slipping feet can cause a fall.
- Use a non-slip bench secured against a wall.
- Start with a lower foot support before progressing to bench height.
- End the set before you lose control of the descent.
- Step one foot at a time onto the floor before standing.
If you have wrist or shoulder pain, choose a hands-elevated push-up or ask a physiotherapist about a suitable alternative.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 6–12 reps
- Rest
- 1 min 30 sec
Choose a foot height that leaves you able to perform about two more controlled reps at the end of each set.