Decline push up

Overview

The decline push up elevates your feet to shift more load toward the upper chest and front delts. Height controls difficulty—start low and only add inches when every rep stays strict.

How to perform

1. 1

   Place your feet on a bench, step, or box; hands on the floor at regular width.

2. 2

   Walk hands out until your body line is straight from shoulders to heels.

3. 3

   Lower under control; do not let the low back collapse into a deep arch.

4. 4

   Press up while keeping pressure even through palms and fingers.

Common mistakes

• ×

  Bench too high too soon—form falls apart first.

• ×

  Neck craning toward the floor.

• ×

  Piking the hips to steal range of motion.

Tips

• ➝

  Treat height as progression, not ego.

• ➝

  Squeeze glutes to protect the lumbar spine.

• ➝

  If wrists complain, parallettes or push up bars help.