Decline Push-up


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Push



Kneel on floor with bench or elevation behind body. Position hands on floor slightly wider than shoulder width. Place feet on bench or elevation. Raise body in plank position with body straight and arms extended.


Keeping body straight, lower upper body to floor by bending arms. To allow for full descent, pull head back slightly without arching back. Push body up until arms are extended. Repeat.


Both upper and lower body must be kept straight throughout movement. Range of motion will be compromised if grip is too wide or neck is protracted. Very high elevations may not involve sternal head of pectoralis major.

Lower elevations will target sternal head of pectoralis major but still involve clavicular head of pectoralis major as synergist.


Resistance can be reduced by using lower elevation, placing bent knees on stability bar, or performing standard pushup.


Placing feet on higher elevation will make this exercise more challenging. If feet are not elevated to high, training partner can secure weight on back. Also consider plyo push-ups or front deltoid bodyweight exercise that also involves upper chest.




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