How to do the Close Grip Decline Push-Up
- Feet on a bench, hands on the floor close together.
- Keep your body in a straight line from head to heels.
- Bend your elbows and lower your chest toward your hands.
- Push back up to the starting position, straightening your arms fully.
Full technique — 7 steps
- Place your feet on a bench or box and set your hands on the floor under your shoulders, close together.
- Walk your hands out until your body forms a straight line from heels through hips to head.
- Keep your torso rigid by squeezing your glutes, tightening your stomach, and keeping your neck neutral.
- Bend your elbows and lower your chest toward your hands, keeping your elbows close to your ribs.
- Descend until your chest is just above the floor without letting your hips sag or pike.
- Press through your palms to drive your body upward as one unit.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
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
- Easier Close Grip Knee Push-Up
- This exercise Close Grip Decline Push-Up
- Harder Neutral Grip Dumbbell Incline Bench Press
- Harder Alternating Dumbbell Incline Bench Press
Too hard for now? Start with the Close Grip Knee Push-Up.
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).
