Decline push up
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.
Chest · Shoulders · Triceps · Core
Instructions
- 1
Place your feet on a bench, step, or box with hands on the floor at regular width.
- 2
Walk hands out until your body line is straight from shoulders to heels.
- 3
Lower under control. Do not let the low back collapse into a deep arch.
- 4
Press up while keeping pressure even through palms and fingers.
Helpful Tips
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Treat height as progression, not ego.
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Squeeze glutes to protect the lumbar spine.
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If wrists are uncomfortable, parallettes or push up bars help.
Common Mistakes to Avoid
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Going too high too soon. Form breaks down before you get the benefit.
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Neck craning toward the floor.
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Piking the hips to steal range of motion.