Decline Push-up
The decline push-up is a bodyweight chest exercise that targets the upper portion of the pectorals by elevating the feet above the hands. The inclined angle shifts the pressing emphasis to the upper chest and anterior deltoids.
How to do it
- Place your feet on an elevated surface such as a bench and position your hands on the floor slightly wider than shoulder-width.
- Align your body in a straight line from head to feet.
- Lower your chest toward the floor by bending your elbows.
- Pause at the bottom, then press back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your body in a straight line from head to heels.
- Place your hands slightly wider than shoulder-width.
- Lower your chest steadily toward the floor.
- Press firmly through your palms to return to the start.
Breathing: Inhale as you slowly lower your chest toward the floor, and exhale as you press back up to the starting position.
Common mistakes
- Sagging hips, which strains the lower back and reduces chest activation.
- Flaring elbows too wide, which places excessive stress on the shoulder joints.
- Using too high of a bench, which overloads the shoulders before the chest can work.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 75 s
Lose weight
3 sets × 8–12 reps, rest 60 s
Build muscle
3–4 sets × 6–10 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel shoulder discomfort, lower your feet to reduce the angle.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why is this harder than a standard push-up?
Elevating your feet shifts more of your body weight onto your upper body and upper chest.
How high should the bench be?
Start with a low elevation, like a stable box or step, before moving to higher surfaces.
What should I do if my wrists hurt?
Try using push-up handles or dumbbells to keep your wrists in a neutral position.