Decline Push Up
Elevate your feet to intensify your push-up, targeting the upper chest and shoulders more effectively.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Decline Push Up
Kneeling Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Wide Hand Push up
Chest · Pectoralis Major Sternal Head · Body weight
Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Drop Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Description
A variation of the traditional push-up technique where the feet are elevated to increase the difficulty level.
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How to do Decline Push Up
- 01Setup
Position yourself in a push-up stance with your hands slightly wider than shoulder-width apart, fingers pointing forward directly under your shoulders.
- 02Setup
Elevate your feet onto a sturdy surface like a bench or box, ensuring your body forms a straight line from your head to your heels. Brace your core and glutes to maintain rigidity.
- 03
Inhale as you slowly lower your chest towards the floor by bending your elbows, keeping them tracking slightly backward at about a 45-degree angle to your torso. Continue until your chest is just above the floor.
- 04
Exhale forcefully as you push through your palms to extend your elbows, driving your body back up to the starting elevated plank position. Engage your chest muscles fully at the top of the movement.
Tips
- Maintain a straight body line from head to heels throughout the entire exercise by actively bracing your core and squeezing your glutes to prevent sagging hips.
- Control the descent by actively resisting gravity on the way down; this increases time under tension and enhances muscle activation in your chest and triceps.
- Ensure your elbows track at approximately a 45-degree angle to your torso to protect your shoulder joints and optimize pectoral engagement.
- Focus on a strong mind-muscle connection, consciously squeezing your chest at the top of each repetition to maximize muscle fiber recruitment.
Common mistakes
- Sagging Hips: Allowing your hips to drop towards the floor indicates a weak core; fix this by actively bracing your abdominal muscles and squeezing your glutes throughout the movement.
- Flaring Elbows: Flaring your elbows out wide puts excessive stress on your shoulder joints; tuck them slightly towards your body, aiming for a 45-degree angle relative to your torso.
- Incomplete Range of Motion: Only performing partial repetitions limits muscle engagement; ensure your chest gets close to the floor and you fully extend your arms at the top of the movement.
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Get Ellim — FreeQuestions
What muscles does Decline Push Up work?
Decline Push Up primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Triceps Brachii.
Is Decline Push Up good for beginners?
Decline Push Up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Decline Push Up?
You need Body weight to perform Decline Push Up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Decline Push Up?
Maintain a straight body line from head to heels throughout the entire exercise by actively bracing your core and squeezing your glutes to prevent sagging hips. Control the descent by actively resisting gravity on the way down; this increases time under tension and enhances muscle activation in your chest and triceps. Ensure your elbows track at approximately a 45-degree angle to your torso to protect your shoulder joints and optimize pectoral engagement. Focus on a strong mind-muscle connection, consciously squeezing your chest at the top of each repetition to maximize muscle fiber recruitment.
What are common mistakes when doing Decline Push Up?
Sagging Hips: Allowing your hips to drop towards the floor indicates a weak core; fix this by actively bracing your abdominal muscles and squeezing your glutes throughout the movement. Flaring Elbows: Flaring your elbows out wide puts excessive stress on your shoulder joints; tuck them slightly towards your body, aiming for a 45-degree angle relative to your torso. Incomplete Range of Motion: Only performing partial repetitions limits muscle engagement; ensure your chest gets close to the floor and you fully extend your arms at the top of the movement.
Related exercises
Isometric Chest Squeeze
Chest · Pectoralis Major Sternal Head · Body weight
Elevanted Push-Up
Chest · Pectoralis Major Clavicular Head · Body weight
Decline Shoulder Tap
Chest · Obliques · Body weight
Twist Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store