# Decline Push-Up

A bodyweight push-up variation with feet elevated to shift more load to the upper chest and front delts. Used by intermediate and advanced lifters for harder horizontal pressing work.

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

## Muscles worked

- Upper chest: 8/10
- Front delts: 7/10
- Triceps: 6/10

## How to do the Decline Push-Up

1. Place your feet on a bench and position your hands on the floor, wider than your shoulders.
2. Straighten your body to form a straight line from heels through hips to head.
3. Bend your elbows and lower your chest towards the floor, keeping your body straight throughout.
4. Push yourself back up to the starting position, straightening your arms fully at the top.

### Full technique — 7 steps

1. Place your feet on a bench or box and set your hands on the floor slightly wider than shoulder width.
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 the floor with elbows angled slightly back.
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

- Hips sagging below torso
- Piking hips toward the ceiling
- Elbows flaring straight out
- Cutting the bottom range short
- Reaching head toward floor first

## Form cues

- Keep hips level
- Lower chest first
- Press through the palms
- Elevate feet consistently

## How much to do

- **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.

- **Dumbbells**: [Reverse Grip Dumbbell Incline Bench Press](https://seto.fit/exercises/reverse-grip-dumbbell-incline-bench-press/), [Neutral Grip Dumbbell Incline Bench Press](https://seto.fit/exercises/neutral-grip-dumbbell-incline-bench-press/)
- **Machine**: [Machine Incline Chest Press](https://seto.fit/exercises/machine-incline-chest-press/), [Alternating Machine Incline Chest Press](https://seto.fit/exercises/alternating-machine-incline-chest-press/)
- **Resistance bands**: [Reverse Grip Resistance Band Incline Bench Press](https://seto.fit/exercises/reverse-grip-resistance-band-incline-bench-press/), [Neutral Grip Resistance Band Incline Bench Press](https://seto.fit/exercises/neutral-grip-resistance-band-incline-bench-press/)
- **Barbell**: [Reverse Grip Bench Press](https://seto.fit/exercises/reverse-grip-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: [Decline Knee Push-Up](https://seto.fit/exercises/decline-knee-push-up/) — 55% of bodyweight
- Easier: [Dumbbell Incline Bench Press](https://seto.fit/exercises/dumbbell-incline-bench-press/) — Beginner
- **This exercise: Decline Push-Up — 74% of bodyweight**
- Harder: [Wall Decline Push-Up](https://seto.fit/exercises/wall-decline-push-up/) — 82% of bodyweight
- Harder: [Barbell Incline Bench Press](https://seto.fit/exercises/barbell-incline-bench-press/) — Intermediate

## Quick answers

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

Primary: Upper chest 8/10, Front delts 7/10. Also works: Triceps 6/10.

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

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

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

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 Decline Push-Up?

Dumbbells: Reverse Grip Dumbbell Incline Bench Press, Neutral Grip Dumbbell Incline Bench Press. Machine: Machine Incline Chest Press, Alternating Machine Incline Chest Press. Resistance bands: Reverse Grip Resistance Band Incline Bench Press, Neutral Grip Resistance Band Incline Bench Press. Barbell: Reverse Grip Bench Press.

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

Dumbbell Incline Bench Press (Beginner), Decline Knee Push-Up (55% of bodyweight).

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

Wall Decline Push-Up (82% of bodyweight), Barbell Incline Bench Press (Intermediate).

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

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