Decline Push-Up
How to do the Decline Push-Up with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Shoulders, Triceps
Bodyweight
How to do the Decline Push-Up
- 1
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
- 2
Next, lower yourself downward until your chest almost touches the floor as you inhale.
- 3
Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- 4
After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Log it, see it on your body.
Every Decline Push-Up set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Decline Push-Up fits
The Decline Push-Up shows up in training built around a specific goal. See how it fits:
More chest exercises
Decline Push-Up: common questions
What muscles does the Decline Push-Up work?
The Decline Push-Up primarily works the Chest. It also recruits the Shoulders and Triceps as supporting muscles.
Is the Decline Push-Up suitable for beginners?
Yes. The Decline Push-Up is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Decline Push-Up?
None. The Decline Push-Up is a bodyweight exercise, so you can do it without any equipment.
Is the Decline Push-Up a compound or isolation exercise?
The Decline Push-Up is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Decline Push-Up with correct form?
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Decline Push-Up sets, free.
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