How to do the Decline Push Ups
Primary: Chest · also works Shoulders, Triceps, Core.
Decline Push Ups are a variation of the traditional push up that target the upper portion of the chest muscles. By elevating your feet, you shift more resistance towards your upper pectoral muscles and shoulders, offering a more intense workout than standard push ups. This exercise also engages your core and triceps as secondary muscles, providing a comprehensive upper body workout. Additionally, no sophisticated equipment is needed beyond a sturdy bench or box, making this exercise adaptable for home workouts or gym settings.
Step by step
- 1
Begin in a standard push up position with your hands placed slightly wider than shoulder-width apart on the ground and your feet elevated on a bench or box.
- 2
Engage your core to maintain a straight line from your head to your heels throughout the movement.
- 3
Lower your chest towards the ground by bending your elbows, making sure to keep them at a 45-degree angle from your body.
- 4
Pause briefly at the bottom, then push through your palms to return to the starting position.
- 5
Repeat for the desired number of repetitions.
Coaching cues
- Ensure your back remains straight and do not let your hips sag to avoid lower back strain.
- Focus on a controlled descent to fully engage the chest muscles.
- Keep your head in a neutral position, looking slightly ahead, not down at your hands.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Decline Push Ups alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Decline Push Ups work?
Primary: Chest. Secondary: Chest, Shoulders, Triceps, Core
How many sets and reps of Decline Push Ups should I do?
For muscle: 3–4 sets of 10–20 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 Ups?
Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Push-Up, Decline Push-Up, Diamond Push-Up, Dip.
Is the Decline Push Ups good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.