How to do the Decline Push-Up
Primary: Chest, Front Delts · also works Triceps, Core. Also called: feet elevated push up.
Step by step
- 1
Place your feet on a bench, box, or step and your hands on the floor slightly wider than shoulder-width.
- 2
Set your body in a straight line from head to heels and brace your core.
- 3
Lower your chest toward the floor, keeping your elbows at about 45 degrees from your torso.
- 4
Press back up until your elbows are fully extended.
Coaching cues
- Hands slightly forward of the shoulders since the angle shifts your weight
- Keep your hips from sagging as you fatigue
- Touch your upper chest, not your forehead, toward the floor
Common mistakes
- Letting the hips sag toward the floor
- Dropping the head and leading with the chin
- Using too high a surface before mastering the regular push-up
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Decline Push-Up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Decline Push-Up work?
Primary: Chest, Front Delts. Secondary: Chest, Front Delts, Triceps, Core
How many sets and reps of Decline Push-Up should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Decline Push-Up?
Same movement pattern, different equipment: Push-Up, Incline Dumbbell Press, Incline Barbell Bench Press, Pike Push-Up, Incline Push-Up, Knee Push-Up.
Is the Decline Push-Up good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.