Decline Push-Up

By elevating the feet, the decline push-up shifts the pressing angle upward, increasing upper chest and front delt involvement — similar to how an incline bench press targets the upper chest.

Intermediate 💪 Upper Chest Compound Push
3
Sets
10–15
Reps
60 sec
Rest
Compound
Type
🏋️ Bodyweight🏋️ Bench
Decline Push-Up — start and finish positionsSTARTFINISH
Bodyweight
Upper Chest Intermediate Compound
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Muscles Worked

Learn more in the Chest training guide →

Primary
Upper Chest
Secondary
Front Delts
Triceps
Highlighted muscles

How To Perform

  1. 1 Place feet on a bench or elevated surface, hands on the floor.
  2. 2 Maintain a straight body line.
  3. 3 Lower your upper chest toward the floor.
  4. 4 Press back up to full extension.

Form Cues

  • ✓ The higher your feet, the more upper chest and front delt involvement.
  • ✓ Keep the core tight throughout.

Common Mistakes

  • ✗ Letting hips sag.
  • ✗ Allowing head to drop before chest.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Decline Push-Up, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Decline Push-Up? These alternatives target the same muscles:

Incline Dumbbell Press
Upper Chest · Beginner
→
Push-Up
Chest · Beginner
→
Incline Machine Press
Upper Chest · Beginner
→

Swap Decline Push-Up for something else

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Where This Exercise Fits

FAQ

How many sets of Decline Push-Up should I do?▾
3 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for upper chest. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Decline Push-Up target?▾
Decline Push-Up primarily targets the Upper Chest. Secondary muscles include Front Delts, Triceps.
Is Decline Push-Up good for beginners?▾
Decline Push-Up is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?▾
For Decline Push-Up, 60 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.