Decline Push Ups
Decline Push Ups is a bodyweight strength exercise targeting the upper pectorals. Elevating the feet shifts load toward the upper chest and places greater demand on the anterior deltoids, increasing the difficulty over standard push-ups.
How to do it
- Place your feet on an elevated surface and assume a push-up position with your hands slightly wider than shoulder-width on the floor.
- Keep your body in a straight diagonal line from head to feet.
- Lower your chest toward the floor by bending your elbows.
- Press through your palms to push back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Set your feet firmly on an elevated surface.
- Keep your body in a straight line from head to heels.
- Lower your chest smoothly toward the floor.
- Press through your palms to return to the top.
Breathing: Inhale as you lower your chest toward the floor, and exhale as you press back up to the starting position.
Common mistakes
- Sagging hips strains the lower back and reduces chest activation.
- Flaring elbows wide places unnecessary stress on the shoulder joints.
- Rushing the movement reduces muscle engagement and control.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 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
Alternatives
Take care if…
- If you have wrist or shoulder discomfort, ease off or choose a gentler option like incline push-ups.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why feel this more in my shoulders than my chest?
Elevating your feet naturally shifts more load onto the front shoulders. Try lowering the elevation slightly if you want to keep the focus primarily on your chest.
How high should the elevated surface be?
Start with a low box or stable step. A higher surface increases the difficulty and shifts more weight to your upper body.
Are these too hard for a beginner?
They can be challenging if you are new to push-ups. It is best to master standard push-ups or incline push-ups before adding a decline.