Decline Push-Ups
Upper BodyMuscles worked
chestshoulderstricepscore
- Equipment
- A bench
- Level
- Advanced
- How much to do
- 6–12 reps per set.
How to do it
- Set up in a high plank with your feet raised on a bench and hands a little wider than your shoulders.
- Brace your core to keep your body in one line.
- Bend your elbows to lower your chest toward the floor.
- Keep your elbows tracking back at about 45 degrees.
- Press through your palms to push back up to the start.
How to breathe
Breathe in as you lower, out as you push. Never hold your breath at the hardest point.
Common mistakes
Hips dropping toward the floor. Squeeze your glutes and brace your core so your body stays one line.
Elbows flaring straight out to the sides. Keep them at roughly 45° to your ribs.
Stopping short of the ends. Half a rep trains half the muscle — go all the way to each end.
Frequently asked questions
- Which muscles do Decline Push-Ups work?
- Decline Push-Ups mainly work your chest. They also engage your shoulders, triceps and core.
- What equipment do you need for Decline Push-Ups?
- You need: A bench.
- Are Decline Push-Ups good for beginners?
- Decline Push-Ups are an advanced move. Master the basics before you try them.
- How many reps of Decline Push-Ups should you do?
- 6–12 reps per set.