Decline Push Up
A bodyweight push exercise with feet elevated, targeting the upper chest and anterior shoulders. This movement builds strength and hypertrophy through increased resistance due to the decline angle.
About Exercise
Equipment
Body Weight, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Glutes
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Abs
4/10Rectus Abdominis, Transverse Abdominis
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-120 seconds • Rest shorter for endurance sets; longer for max effort sets.
How to Perform
Place your feet on an elevated surface, like a bench or box. Assume a plank position with hands slightly wider than shoulder-width, keeping the body straight from head to heels.
- Brace your core and keep your back flat, forming a straight line from head to heels.
- Lower your chest toward the floor by bending your elbows, tucking them slightly toward your sides.
- Continue descending until your chest is just above the ground or your elbows reach 90 degrees.
- Powerfully push through your hands to extend your elbows and return to the starting plank position.
Coaching Tips
Form Cues
- Maintain rigid plank
- Elbows slightly tucked
- Squeeze the chest
- Push the floor away
Breathing
Inhale as you lower your body eccentrically; exhale powerfully while pushing back up to the starting position. Brace your core throughout the movement.
Tempo
2-0-1
Range of Motion
Lower the chest until the elbows are bent to 90 degrees or slightly deeper. Achieve near full elbow extension at the top without locking out.
Safety
Safety Notes
- If pain occurs in the shoulders or wrists, stop immediately.
- Ensure the elevated surface is stable and secure.
- Maintain core tension to protect the lower back.
Spotting
Not recommended; use regression (standard push-up or incline push-up) if difficulty is too high.
Common Mistakes
- Sagging hips or arching lower back
- Allowing elbows to flare wide
- Not reaching full depth
- Head dropping toward the floor
When to Avoid
- Acute wrist or shoulder pain
- Significant rotator cuff injury
Flexibility Needed
- Adequate wrist extension mobility
Build Up First
- Ability to perform standard push-ups proficiently
- Strong plank and core stability
Also known as
Elevated Push Up, Feet Elevated Push Up, Bench Push Up
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