Decline Push-Up — Push-Up Variation
Intermediate
The decline push-up elevates the feet to increase upper-body loading and shift emphasis toward the upper chest and shoulders. It's a simple progression from standard push-ups that requires no additional equipment beyond a raised surface.
Best for: Upper chest and shoulder emphasis with bodyweight only
How It Differs from Push-Up
Feet are elevated on a bench or step, shifting more body weight onto the hands and increasing the angle of push. This targets the upper chest and front delts more than a standard push-up, similar to an incline press.
How to Perform
- Place your feet on a bench, step, or sturdy elevated surface behind you.
- Set your hands slightly wider than shoulder-width on the floor, body forming a straight line.
- Lower your chest toward the floor, keeping your core tight and elbows at 45 degrees.
- Push back up to full arm extension, maintaining the elevated-foot position throughout.
Equipment & Muscles
Bodyweight|ChestFront DeltsTricepsCore
Pros
- + Increased upper chest activation
- + Easy to set up anywhere
- + Progressive overload through foot height
Cons
- - Blood rushing to head at steep angles
- - Wrist discomfort on hard floors
- - Hard to add external resistance