Decline Push-up tutorial
The decline push-up is a harder version of the push-up; raising the feet shifts more body weight onto the arms and emphasizes the upper chest and front delts. It suits people who can already perform standard push-ups easily with good form.
How to perform
- Place your feet on a stable surface such as a bench, chair, or sofa.
- Put your hands on the floor slightly wider than shoulder width.
- Keep your body in a straight line from head to feet with your core braced.
- Bend your elbows and lower your chest under control toward the floor.
- Push through your palms to return to the top until your arms are straight.
Breathing: Inhale on the way down and exhale as you push up.
Key tips
- The higher the surface under your feet, the harder it gets; start low.
- Squeeze your glutes to prevent your lower back from sagging.
- Keep your head in line with your body and don't drop it before your chest.
Common mistakes
- Using a wobbly or slippery surface under the feet.
- Letting the hips sag and over-arching the lower back.
- Dipping the head instead of lowering the chest.
Safety: Anyone with shoulder or wrist issues should first build strength with standard push-ups, then progress using a low foot height.
ChestPrimary muscle
Body weightEquipment
IntermediateLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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