decline-push-up
Start in a plank position with hands slightly wider than shoulder-width, fingers pointing forward, and feet elevated on a sturdy surface (e.g., bench, box). Ensure your body forms a straight line from head to heels, engaging your core and glutes.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- Pectoralis Major (Clavicular Head)
- Anterior Deltoid
- Triceps Brachii
Secondary muscles
- Rectus Abdominis
- Obliques
- Serratus Anterior
Target muscles
- chest
- arms
- abs
How to perform
- 1
Start in a plank position with hands slightly wider than shoulder-width, fingers pointing forward, and feet elevated on a sturdy surface (e.g., bench, box).
- 2
Ensure your body forms a straight line from head to heels, engaging your core and glutes.
- 3
Lower your chest towards the floor by bending your elbows, keeping them tucked slightly towards your body (not flaring out).
- 4
Descend until your chest is just above the floor or you feel a good stretch in your chest and shoulders.
- 5
Press back up to the starting plank position by extending your elbows, pushing through your palms.
- 6
Maintain a straight body line throughout the movement, avoiding sagging hips or piking the glutes.
Safety & form
Train smart. Read these notes before adding heavy load.
