Decline Push-Up
The Decline Push-Up is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Decline Push-Up work?
The Decline Push-Up primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Decline Push-Up good for beginners?
Yes, the Decline Push-Up is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Decline Push-Up?
The Decline Push-Up requires minimal equipment and can be performed in most gym settings.
Track Your Progress
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