Decline Push-Up
A push up done with the feet raised on a box or bench, which shifts more of the load onto the upper chest and shoulders. It suits beginners who already have a solid standard push up.
- Primary musclesChest
- Secondary musclesShoulders, Triceps
- EquipmentBodyweight
- LevelBeginner · compound
How to do the decline push-up
- Place your hands on the floor about shoulder width apart and rest your feet on a box or bench behind you.
- Hold your torso straight, forming a line from your shoulders to your ankles.
- Lower yourself down slowly as you inhale, until your chest is close to the floor.
- Press back up to the starting position as you exhale, squeezing your chest at the top.
- Pause briefly at the top before beginning your next repetition.
Original library instructions (4 steps)
- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Common mistakes
- Letting the hips sag toward the floor, which takes tension away from the chest and core.
- Placing the feet on a surface that is too high before building enough strength for a standard push up.
- Flaring the elbows straight out to the sides instead of keeping them at a moderate angle to the torso.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 10 reps, 60 to 90 seconds rest |
| Muscle | 3 sets of 10 to 15 reps, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Build up to this by mastering a standard push up first, since the raised feet increase the difficulty.
- Keep your core braced throughout so your hips and shoulders move as one unit.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the decline push up good for beginners?
It works best once a beginner already has a solid standard push up, since raising the feet increases the load on the chest and shoulders.
What muscles does the decline push up work?
It mainly works the chest, with the shoulders and triceps helping to press the body back up each rep.
