Decline Push-Up
A push-up variation with elevated feet. Shifts the load to the upper chest and shoulders.
- Sets
- 3
- Reps
- 8-12
- Rest
- 75 s
- Difficulty
- Intermediate
BodyweightSecondary muscles: Shoulders, Arms
Movement Pattern
Targeted Muscles
How to Perform
- 01Place your feet on a stable elevation (bench, step); hands on the floor shoulder-width apart.
- 02Keeping your torso straight, lower your chest to the floor under control.
- 03Press back up powerfully to the starting position.
Form Tips
- The higher the elevation, the harder it gets; start with 30-40 cm.
- Do not let your head drop; keep your gaze straight down at the floor.
Other Chest Exercises
- Bodyweight
Push-Up
Chest
The fundamental bodyweight pushing movement. Chest, front delts and triceps work together.
3 × 10-15Beginner - Free Weights
Bench Press
Chest
Horizontal pressing with a barbell: the fundamental free-weight movement for chest strength.
4 × 6-10Intermediate - Free Weights
Incline Dumbbell Press
Chest
Dumbbell pressing on a 30-45 degree incline bench: targets the upper chest; the instability also works the core.
3 × 8-12Intermediate