Exercise
Decline Push Up
How to Perform - 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.
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The Decline Push Up stands as a powerful progression from the traditional push up, specifically designed to shift more emphasis onto the upper chest muscles while still engaging the triceps and anterior deltoids. This bodyweight movement represents an intermediate-level challenge that belongs in any serious strength-building or bodybuilding regimen, and can be seamlessly incorporated into high-intensity interval training sessions for enhanced cardiovascular benefits alongside muscular development.
Unlike the standard push up that distributes tension relatively evenly across the pectoral region, the decline variation places your feet above your head, creating an angle that increases the load on your upper chest fibers. This mechanical advantage makes it particularly effective for developing that coveted chest shelf that many fitness enthusiasts pursue. The exercise's beauty lies in its simplicity – requiring no specialized equipment beyond an elevated surface – while delivering results comparable to decline bench pressing.
The biomechanics of this movement activate approximately 70% of your upper body pushing muscles, with primary tension directed through the pectoralis major, especially the clavicular head. Meanwhile, your triceps brachii work as crucial secondary movers, and your anterior deltoids assist throughout the motion, creating a comprehensive upper body pushing stimulus. The instability factor inherent in the position also recruits more core stabilization than machine-based alternatives.
For those focused on strength development, the decline push up serves as an excellent progressive overload tool once standard push ups become too easy. The increased resistance created by the angle can help push through plateaus and stimulate new growth. Bodybuilders particularly value this movement for its ability to target the upper chest with precision, while HIIT enthusiasts appreciate how quickly it can elevate heart rate when performed with minimal rest periods.
What truly sets the decline push up apart is its versatility across training modalities – whether you're pursuing pure strength, muscular hypertrophy, or conditioning, this exercise delivers measurable results while requiring minimal setup time and zero equipment costs.
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.
