Videos
Instructions
- Place your feet on a plyobox and hands on the floor, shoulder-width apart.
- Align your body from head to heels in a straight line.
- Lower your chest toward the floor by bending your elbows.
- Pause briefly at the bottom without touching the floor.
- Push through your palms to return to the starting position.
Technical Tips
- Keep your core tight to prevent sagging in the lower back.
- Avoid flaring your elbows out excessively.
- Ensure your head stays aligned with your spine.
Breathing Tips
- Inhale as you lower your body.
- Exhale as you push back up.
Medical restrictions
- Shoulder impingement
- Wrist tendonitis
- Lower back pain
- Recent chest or triceps injury
The Decline Push-Up is an effective bodyweight exercise designed to build upper body strength and muscular endurance, particularly targeting the upper chest, shoulders, and triceps. By elevating the feet on a stable surface like a plyobox, the angle of the movement increases resistance on the upper pectoral muscles, making it more challenging than the traditional push-up. This exercise also requires significant core engagement to maintain body alignment, enhancing overall trunk stability. Ideal for intermediate to advanced fitness levels, the Decline Push-Up helps develop pressing power and improves posture and scapular control. It is commonly integrated into calisthenics, CrossFit, and general strength training routines, and is valued for its efficiency in working multiple upper body muscle groups simultaneously without needing complex equipment. The Decline Push-Up is particularly beneficial for individuals looking to progress beyond standard push-ups or those aiming to increase upper body definition and control through functional movement patterns.
What muscles do decline push-ups work the most?
Decline push-ups primarily work the upper chest, shoulders, and triceps, making them ideal for upper body development and strength training.
Is a decline push-up harder than a regular push-up?
Yes, decline push-ups are harder than regular push-ups because elevating the feet increases resistance on the upper body, especially the shoulders and upper chest.
Can beginners do decline push-ups?
Decline push-ups are more suited for intermediate users; beginners should first master standard push-ups before attempting this more advanced variation.
How high should my feet be for decline push-ups?
For effective decline push-ups, a height between 12 to 24 inches is recommended, using a stable surface like a plyobox to avoid injury.
Do decline push-ups build chest size?
Yes, decline push-ups can help build chest size by targeting the upper portion of the pectoral muscles with increased load from the inclined angle.