Decline Push Up

How to do it

1. Place your feet on a bench or box behind you and your hands on the floor slightly wider than shoulder-width.
2. Brace your midsection so your body is a straight line from head to heels.
3. Lower your chest toward the floor with the elbows about 45 degrees from your body.
4. Stop when your chest is just above the floor.
5. Press back up to straight arms.

Tips

• A higher surface for the feet shifts more of the work to the upper chest and shoulders.
• Keep the head in line with the spine, not dropping toward the floor.

Common mistakes

• Letting the hips pike up.
• Letting the lower back sag.
• Leading with the head instead of the chest.

Muscles worked by the Decline Push Up

• Mid chest Primary29%
• Upper chest Primary16%
• Front delts Secondary16%
• Lower chest Primary9%
• Triceps (lateral head) Secondary8%
• Triceps (medial head) Secondary5%
• Serratus anterior Minor5%
• Triceps (long head) Minor4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%
• Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Feet high moves the press angle toward an incline press. The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Decline Push Up alternatives

Same equipment

• Deficit Push UpBodyweight
• Push UpBodyweight

Different equipment

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Landmine Squeeze PressLandmine
• Landmine Chest PressLandmine

Make it harder

• Deficit Push UpBodyweight
• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Divebomber Push UpBodyweight

Similar exercises

• Clap Push UpBodyweight
• Depth Push UpBodyweight
• Plyo Push Up on BoxBodyweight
• Plyometric Push UpBodyweight

Frequently asked questions

What muscles does the Decline Push Up work?

Mainly the mid chest, upper chest and lower chest. The front delts, triceps (lateral head) and triceps (medial head) assist.

Is the Decline Push Up good for beginners?

Yes. The Decline Push Up is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Decline Push Up?

For example the Deficit Push Up, Push Up and Kettlebell Push Up. They train mostly the same muscles, some with different equipment.

How do you make the Decline Push Up harder?

Add weight or reps, or move on to the Deficit Push Up and Kettlebell Push Up.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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