Decline Wide Push Ups
Decline Wide Push Ups is a bodyweight strength exercise targeting the pectorals. The combination of a decline angle and wide grip maximizes chest activation, particularly in the outer and upper pectoral region.
How to do it
- Place your feet on an elevated surface and assume a push-up position with your hands placed wider than shoulder-width.
- Keep your body in a straight diagonal line.
- Lower your chest toward the floor by bending your elbows outward.
- Press through your palms to return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Set your feet securely on an elevated surface.
- Place your hands wider than your shoulders.
- Keep your torso rigid in a straight line.
- Lower your chest steadily toward the floor.
- Press through your palms to rise.
Breathing: Inhale as you lower your body down, and exhale firmly as you push back up to the starting position.
Common mistakes
- Sagging hips strains your lower back and reduces chest activation.
- Flaring your elbows directly sideways can place excessive stress on your shoulder joints.
- Using a partial range of motion limits the recruitment of pectoral muscle fibers.
Muscles worked
Primary: pectorals. Secondary: shoulders, triceps.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 s
Lose weight
3 sets × 8–12 reps, rest 45–60 s
Build muscle
3–4 sets × 6–10 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel discomfort in your shoulders or lower back, ease off and choose a gentler push-up variation.
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
How high should the elevation be for my feet?
Start with a low elevation, such as a sturdy step or low box, to keep your form stable before moving higher.
Why do I feel this more in my shoulders than my chest?
This usually happens if your hands are placed too far forward or if your elbows flare too wide. Adjust your hand position slightly lower relative to your chest.
Can I do these on my knees?
Decline push-ups require elevated feet, so dropping to your knees on the floor turns it into a standard knee push-up, which is a great regression.