Chest · Compound

Decline Push-Up

A push-up with the feet raised on a bench, shifting more of the load to the upper chest and shoulders.

MAIN MUSCLE
Upper chest
ALSO WORKS
Front delts, Triceps, Core
EQUIPMENT
Bodyweight, Bench
LEVEL
Intermediate
REPS
8-15
TEMPO
2-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Place your hands on the floor slightly wider than your shoulders and put your toes on a bench behind you.

  2. Brace your abs and glutes so your body forms a straight line from head to heels.

  3. Lower your chest toward the floor with your elbows at about 45 degrees to your torso.

  4. Push the floor away until your arms are straight.

COMMON MISTAKES

  • Hips sagging toward the floor; tighten your abs and glutes to keep a straight line.
  • Head dropping to reach the floor first; keep your neck in line with your spine and lead with the chest.

TIPS

  • A higher bench makes the exercise harder; start low and raise it as you get stronger.

QUESTIONS

Which muscles does Decline Push-Up work?

The main muscle is Upper chest. It also works Front delts, Triceps, Core.

How many reps should I do?

FORGE suggests 8-15 reps for Decline Push-Up. The app adjusts sets and reps to your goal and level.

What can I do instead of Decline Push-Up?

These train the same muscles: Push-Up, Pike Push-Up.