Decline Push-Up
Decline Push-Up is a bodyweight – closed-chain push exercise involving Pectoralis major, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major, Triceps brachii
- Secondary muscles
- Anterior deltoid, Serratus anterior, Rectus abdominis, Gluteus maximus
- Exercise type
- Bodyweight – closed-chain push
Exercise technique
- Platform
Place a nonslip box or bench behind your feet.
- Hands
Place your palms on the floor comfortably wider than your shoulders.
- Feet
Place your toes on the raised support and align your legs and torso in a straight line.
- Abdominals
Brace your abdominals and glutes to prevent your lower back sagging.
- Descent
Bend your elbows to bring your chest toward the floor, keeping your head aligned with your torso.
- Push
Exhale and push through the floor, raising your chest and hips together.
- Repeat
Keep both feet stable, briefly balance at the top and lower again.
Key technique points
- Choose a nonslip foot support.
- Keep your body aligned from head to heels.
- Press evenly through your hands.
- Do not let your neck droop.
- Maintain a controlled lowering depth.
- Lower the support if shoulder control is insufficient.
Common mistakes
Excessive height
Do not insist on a high box when you cannot lower well; use a lower support to maintain shoulder and torso control.
Arching the lower back
Do not relax your abdomen with your feet elevated; prevent your pelvis from dropping.
Reaching with the head
Do not shorten the repetition by taking your forehead to the floor instead of your chest; keep your neck neutral.
Flaring the elbows
Do not force your arms straight out along the shoulder line; use a comfortable diagonal elbow path.
Slipping feet
Do not start with unstable toe contact at the platform edge; leave secure space for both feet.
Leading with the hips
Do not raise your hips first while your chest stays down; move your whole body at the same speed.
Frequently asked questions
Decline Push-Up: why is “Excessive height” a mistake?
Do not insist on a high box when you cannot lower well; use a lower support to maintain shoulder and torso control.
Decline Push-Up: why is “Arching the lower back” a mistake?
Do not relax your abdomen with your feet elevated; prevent your pelvis from dropping.
Decline Push-Up: why is “Reaching with the head” a mistake?
Do not shorten the repetition by taking your forehead to the floor instead of your chest; keep your neck neutral.
Decline Push-Up: why is “Flaring the elbows” a mistake?
Do not force your arms straight out along the shoulder line; use a comfortable diagonal elbow path.
Decline Push-Up: why is “Slipping feet” a mistake?
Do not start with unstable toe contact at the platform edge; leave secure space for both feet.
Decline Push-Up: why is “Leading with the hips” a mistake?
Do not raise your hips first while your chest stays down; move your whole body at the same speed.
What should I focus on when doing Decline Push-Up?
Choose a nonslip foot support. Keep your body aligned from head to heels. Press evenly through your hands. Do not let your neck droop. Maintain a controlled lowering depth. Lower the support if shoulder control is insufficient.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.