Decline Push-Up
A bodyweight horizontal push variation elevating feet on a surface to target upper chest, anterior deltoids, and triceps for upper body strength and core stability; scaled by elevation height.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Obliques
Accessory Muscles
Glutes, Quads
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Abs
4/10Rectus Abdominis
Obliques
3/10Glutes
2/10Quads
2/10Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place hands on floor shoulder-width apart, feet elevated on a stable bench or box forming a straight line from head to heels.
- Brace core and glutes to maintain straight body.
- Inhale and bend elbows to lower chest toward floor.
- Keep elbows at 45-degree angle to torso.
- Exhale and push through palms to extend arms.
- Protract shoulder blades at top.
- Repeat while keeping body rigid.
Coaching Tips
Form Cues
- Body straight as board
- Elbows tucked in
- Push chest forward
- Core tight
- Gaze down
- Shoulders depressed
Breathing
Inhale during lowering phase; exhale forcefully during push.
Tempo
2-1-1
Range of Motion
Lower until chest is 1-2 inches from floor; fully extend arms at top without locking elbows.
Safety
Safety Notes
- Use stable elevated surface
- Stop if shoulder or wrist pain occurs
- Avoid if acute joint injury
- Maintain neutral neck
Spotting
Not required for bodyweight; self-assist with knees if needed
Common Mistakes
- Hips sagging
- Elbows flaring out
- Arching back
- Incomplete range
- Neck straining
When to Avoid
- Shoulder impingement
- Wrist injury
- Elbow pain
Flexibility Needed
- Shoulder flexion to 160 degrees
- Wrist extension tolerance
Build Up First
- Master standard push-up
- Core stability competency
Also known as
Feet Elevated Push Up, Elevated Feet Push Up, Reverse Incline Push Up
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