GymPlan AIDecline Push-Up
Decline Push-Up is a beginner compound bodyweight exercise that mainly works your chest, with help from your shoulders and triceps.
How to do the decline push-up
- 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.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Muscles worked
Sets and reps
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
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Start your free trialDecline Push-Up alternatives
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What muscles does the decline push-up work?
It mainly works your chest; your shoulders and triceps assist.
How many sets and reps of decline push-up should I do?
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
Is the decline push-up good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.