Decline Push-Up

Technique

Place your feet on an elevated surface and hands on the floor. Keep your hips level and core braced throughout the movement. Lower your chest to the floor under control, then press back up. This variation increases emphasis on the upper chest and shoulders.

Steps

1. Place your feet on a stable elevated surface and your hands slightly wider than shoulder-width on the floor
2. Brace your core and align your head, hips, and heels
3. Bend your elbows and lower your chest toward the floor under control
4. Press through your palms until your arms are straight

Common mistakes

• Letting the hips sag or pike upward
• Flaring the elbows excessively
• Dropping the head instead of lowering the chest
• Using an unstable or overly high foot platform

Variations

• Bench decline push-up
• Stability-ball decline push-up
• Close-grip decline push-up
• Wide-grip decline push-up

FAQ