Decline Push-Up

Decline Push-Up is a beginner-level compound in the strength category that primarily works the chest. It also recruits the shoulders and triceps.

How to do it

1. 1Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
2. 2Next, lower yourself downward until your chest almost touches the floor as you inhale.
3. 3Now breathe out and press your upper body back up to the starting position while squeezing your chest.
4. 4After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.