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How To: Decline Push-Up

Decline Push-Up

The decline push-up is a great strength and size builder for the chest, triceps and shoulders - particularly if you're low on both space and equipment for a gym!

The deline push-up is the hardest push-up variation out of the incline/flat/decline options available.
Master the decline push-up and consider adding additional resistance to your decline push-up (place a weight plate on your back) before progressing to the one arm push-up.

Movement: Compound

Targets: Chest, Shoulders, Triceps

Required: Bench

Optional: N/A

Decline Push-Up Form:

Position your hands on the floor slightly wider than shoulder width.

Straighten your arms while ensuring they remain perpendicular to your body, walk your feet backward onto a raised surface (e.g. bench or box).

Lower your chest down to the floor by flexing and bending your arms.

Once your chest has touched the floor proceed to drive your body back up until your arms are fully extended.

Decline Push-Up Variations

One Arm Decline Push-Up

This is an advanced push-up variation that requires immense chest, core and triceps strength to pull off.
With one arm behind your back proceed to lower your chest as you would a normal push-up before driving back up until your arm is fully extended.

Weighted Decline Push-Up

Consider adding additional resistance to your push-up, opt to add a 45lb plate on your back with the assistance of a spotter for the duration of your set.

See also
How To: Plate Front Raise

Common Decline Push-Up Mistakes

Bouncing Your Chest Off The Floor

Your chest should be lowered to the ground in a slow and controlled manner, if you're bouncing your chest or falling onto the floor you're going to be taking tension off your chest.

Flaring Your Elbows Out

Elbows flared out to the sides decreases chest engagement while simultaneously increases your risk of shoulder injuries.

Utilizing A Miniscule Range Of Motion

To work the chest in its entirety we must perform the full range of motion! From arms fully extended until your chest is almost touching the ground.

Similar & Substitute Exercises 

  • Incline Push-Up
  • Kettlebell Push-Up

Any Questions Regarding The Decline Push-Up? Ask Below!

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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