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Chest · Intermediate

Decline Push-Up

Harder push-up variation that shifts more load toward the upper chest and shoulders.

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Decline Push-Up demonstration

Exercise overview

Training details

ChestShouldersTricepsAbs

Equipment

Bench

Sets × reps

3 × 15

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Place your feet on a stable bench and your hands on the floor.
  2. 02Brace your trunk and keep your body straight.
  3. 03Lower your chest toward the floor with elbows under control.
  4. 04Press back up without letting your lower back arch.
  5. 05Step down carefully after the set.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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