# Close Grip Decline Push-Up

A push-up with your feet raised on a bench and your hands close together under your shoulders, elbows staying near your ribs. Shifts more of the work to the triceps and upper chest than a standard push-up.

- Intermediate · Compound
- Equipment: Flat bench
- HD video: https://media.seto.fit/exercises/decline-chair-push-up-diamond/video/male.mp4
- HTML: https://seto.fit/exercises/close-grip-decline-push-up/

## Muscles worked

- Triceps: 9/10
- Upper chest: 8/10
- Front delts: 6/10
- Mid chest: 5/10
- Serratus anterior: 4/10

## How to do the Close Grip Decline Push-Up

1. Feet on a bench, hands on the floor close together.
2. Keep your body in a straight line from head to heels.
3. Bend your elbows and lower your chest toward your hands.
4. Push back up to the starting position, straightening your arms fully.

### Full technique — 7 steps

1. Place your feet on a bench or box and set your hands on the floor under your shoulders, close together.
2. Walk your hands out until your body forms a straight line from heels through hips to head.
3. Keep your torso rigid by squeezing your glutes, tightening your stomach, and keeping your neck neutral.
4. Bend your elbows and lower your chest toward your hands, keeping your elbows close to your ribs.
5. Descend until your chest is just above the floor without letting your hips sag or pike.
6. Press through your palms to drive your body upward as one unit.
7. Finish at the top with elbows straight and shoulders directly over your hands.

## Common mistakes

- Elbows flaring away from torso
- Hips sagging below shoulders
- Piking hips on the press
- Hands set too far forward
- Cutting the bottom short

## Form cues

- Keep elbows angled back
- Keep body in one line
- Press through the palms
- Straighten arms fully
- Elevate feet consistently

## How much to do

- **Strength**: 3–5 sets of 5–8 reps · rest 2 min · 1–2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Machine**: [Alternating Machine Incline Chest Press](https://seto.fit/exercises/alternating-machine-incline-chest-press/), [Machine Incline Chest Press](https://seto.fit/exercises/machine-incline-chest-press/)
- **Resistance bands**: [Neutral Grip Resistance Band Incline Bench Press](https://seto.fit/exercises/neutral-grip-resistance-band-incline-bench-press/), [Resistance Band Low-to-High Chest Press](https://seto.fit/exercises/resistance-band-low-to-high-chest-press/)
- **Suspension trainer**: [Suspension Trainer Decline Push-Up](https://seto.fit/exercises/suspension-trainer-decline-push-up/)
- **Dumbbells**: [Single Arm Dumbbell Incline Bench Press](https://seto.fit/exercises/single-arm-dumbbell-incline-bench-press/), [Reverse Grip Dumbbell Incline Bench Press](https://seto.fit/exercises/reverse-grip-dumbbell-incline-bench-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Cobra Push-Up](https://seto.fit/exercises/cobra-push-up/) — 40% of bodyweight
- Easier: [Close Grip Knee Push-Up](https://seto.fit/exercises/close-grip-knee-push-up/) — 53% of bodyweight
- **This exercise: Close Grip Decline Push-Up — 78% of bodyweight**
- Harder: [Neutral Grip Dumbbell Incline Bench Press](https://seto.fit/exercises/neutral-grip-dumbbell-incline-bench-press/) — Intermediate
- Harder: [Alternating Dumbbell Incline Bench Press](https://seto.fit/exercises/alternating-dumbbell-incline-bench-press/) — Intermediate

## Quick answers

### What muscles does the Close Grip Decline Push-Up work?

Primary: Triceps 9/10, Upper chest 8/10. Also works: Front delts 6/10, Mid chest 5/10, Serratus anterior 4/10.

### When should I do the Close Grip Decline Push-Up in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Close Grip Decline Push-Up?

Strength: 3–5 sets of 5–8 reps, rest 2 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Close Grip Decline Push-Up?

Machine: Alternating Machine Incline Chest Press, Machine Incline Chest Press. Resistance bands: Neutral Grip Resistance Band Incline Bench Press, Resistance Band Low-to-High Chest Press. Suspension trainer: Suspension Trainer Decline Push-Up. Dumbbells: Single Arm Dumbbell Incline Bench Press, Reverse Grip Dumbbell Incline Bench Press.

### What is an easier version of the Close Grip Decline Push-Up?

Close Grip Knee Push-Up (53% of bodyweight), Cobra Push-Up (40% of bodyweight).

### What is a harder version of the Close Grip Decline Push-Up?

Neutral Grip Dumbbell Incline Bench Press (Intermediate), Alternating Dumbbell Incline Bench Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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