Decline Push-Up: How-to, Tips & More
The Decline Push-Up is a intermediate compound exercise for your chest. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your shoulders, triceps and core, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Shoulders
Secondary
Triceps
Secondary
Core
Secondary
How to do the Decline Push-Up
- Put your feet on a bench or chair and your hands on the floor.
- Get into a straight push-up position.
- Lower your chest to the floor.
- Push back up until your arms are straight.
Decline Push-Up tips
- The higher your feet, the harder it gets.
Sets and reps
Most lifters do well with 8 to 20 reps per set, and 8 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Decline Push-Up alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Frequently asked questions
What muscles does the Decline Push-Up work?
The Decline Push-Up mainly works your chest, with help from your shoulders, triceps and core.
How many sets and reps should I do?
A good starting point is 8 to 20 reps per set, and many lifters get the best results between 8 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Decline Push-Up good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Decline Push-Up?
You need bodyweight.
Add Decline Push-Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon