Decline Push-Up
How to do it
Starting position
- Lie face down in front of the bench and place your hands shoulder-width apart
- Place the balls of your feet securely on the bench
- Position yourself so your wrists and shoulders are vertically aligned
- Maintain a straight line from head to toe
Movement
- Slowly bend your elbows and lower your chest toward the floor
- Squeeze your armpits and push hard into the floor
- Push up until just before your elbows fully lock out
Breathing
Inhale as you lower your body and exhale as you push up
Trainer tips
- Place your feet on a bench or box
- Brace your core to keep your body in a straight line
- Lower with your chest, not your forehead
Cautions
- Bending your wrists excessively can cause pain, so press into the floor with your entire palms
- It can strain your shoulder joints, so keep your elbows at a 45-degree angle to your torso
- Overarching and sagging the lower back
- Bending only the neck down
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Triceps · Front delts · Abs |
| Equipment |  Bodyweight Box or step Flat bench |
| Movement pattern | Horizontal push |
| Rep range | 8–15 reps |
32 similar exercises
Representative exercise: Push-Up
- Push-Up
- Wall Push-Up
- Lever Push-up
- Push-up on a Chair (VERSION 2)
- Elevated Push-Up
- Suspension Push-Up
- BOSU Ball Push-Up
- Hand-by-Hand Push-Up
- Medicine Ball Push-Up
- Weighted Plate Push-Up
- Landmine Push-Up
- Deep Push-Up
- Deep Push up between Dumbbells
- Kettlebell Deep Push-Up
- Pause Push Up
- Push-up (Demo 2)
- Wide Hand Push-Up
- Wide Wall Push-Up
- Single Arm Wall Push up
- Weighted Push-Up with Vest
- Stability Ball Push-Up
- Decline Push-Up against Wall
- Single Arm Wall Push-Up
- Decline Push-up with Chair
- Cross Arms Push-up
- Cross Body Push-Up
- Single Arm Push-Up
- Ring Decline Push-up
- Ring Weighted Vest Decline Push-up
- Suspension Weighted Vest Decline Push-Up
- Suspender Push-up (Demo 3)
- Suspender Push-up (Demo 2)
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.