Decline Push-Up
Quick answer
The Decline Push-Up mainly works the chest, with help from the front delts and triceps. Push-up with your feet elevated that targets the upper chest and shoulders more. Beginners: 2–3 sets of 8–12 clean reps, stopping before your form breaks down.
How to do it
- Rest your feet on a stable bench or chair and your hands on the floor a little wider than your shoulders.
- Align your whole body by bracing your abs and glutes.
- Lower your chest toward the floor by bending your elbows to about 45°.
- Push the floor away to return to straight arms.
Muscles worked
MainSecondary
- Chest (Upper/Clavicular Head)
- Triceps
- Anterior Deltoids
Common mistakes
- Don't let your hips sag.
- The higher your feet, the harder the exercise: progress step by step.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Decline Push-Up work?
Mainly the chest. It also works the front delts and triceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Decline Push-Up good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
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