Exercise
Decline Push Up
The Decline Push Up is a bodyweight push-up variation that increases upper chest and shoulder activation by elevating the feet.
Decline Push Up
The Decline Push Up is a bodyweight exercise that increases difficulty by elevating the feet, shifting more load toward the upper chest, shoulders, and arms. Compared to a standard push-up, this variation places greater demand on upper-body pushing strength and body control.
By changing the body angle, the exercise emphasizes the upper portion of the chest while requiring strong core engagement to maintain proper alignment. This makes the decline push up effective for building strength, stability, and coordination without the need for external equipment.
The Decline Push Up is commonly used in strength training, bodyweight programs, and athletic conditioning workouts. Elevation height can be adjusted to scale difficulty, making it suitable for progressive upper-body development once standard push-ups are mastered.
How to Perform the Decline Push Up
- Find an elevated surface like a bench, step, or box to place your feet on - the higher the elevation, the more challenging the exercise will be.
- Position yourself in a standard push-up position with your feet on the elevated surface and your hands on the floor slightly wider than shoulder-width apart.
- Establish a strong plank position with your body forming a straight line from your ankles to your head, engaging your core to prevent your hips from sagging.
- Place your weight on the balls of your feet with toes pointing down, and distribute your upper body weight evenly between both hands.
- Inhale as you slowly bend your elbows to lower your chest toward the floor, keeping your elbows at approximately a 45-degree angle to your body.
- Lower yourself until your chest is just above the floor or as far as your strength allows while maintaining proper form.
- Exhale as you push through your palms to straighten your arms and return to the starting position, fully extending your elbows without locking them.
- Keep your neck in a neutral position throughout the movement by focusing your gaze on a spot on the floor about a foot in front of your hands.
Important information
- Make sure your hands are positioned directly under your shoulders to protect your wrists and shoulder joints.
- Keep your core engaged throughout the entire exercise to maintain a straight body line and prevent lower back strain.
- If the decline position is too challenging, start with a standard push-up on the floor and gradually work your way up to the elevated version.
- Avoid letting your hips sag or pike up - your body should maintain a straight line from head to heels during the entire movement.
FAQ - Decline Push Up
The decline push up primarily targets the upper chest (clavicular head of pectoralis major) while also engaging the triceps brachii and anterior deltoids as secondary movers. Your core muscles are also heavily activated for stabilization throughout the movement.
To make them easier, use a lower elevation for your feet or place your hands on an elevated surface to create less decline. To increase difficulty, elevate your feet higher, add a weighted vest, use resistance bands, or progress to single-leg or clapping variations.
The most common mistakes include sagging hips, flaring elbows too wide, not maintaining a neutral neck position, and insufficient range of motion. Keep your body in a straight line from head to heels, position elbows at about 45 degrees from your body, and lower until your chest nearly touches the floor.
For optimal results, include decline push ups 2-3 times weekly with at least 48 hours of recovery between sessions targeting the same muscle groups. They work well in upper body or push-focused training days, or as part of a full-body routine.
Decline push ups can place additional stress on the shoulders compared to standard push ups. If you have existing shoulder problems, start with traditional push ups first and progress gradually while maintaining proper form with elbows tucked at 45 degrees to minimize rotator cuff strain.
Decline Push Up
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