# Suspension Trainer Decline Push-Up

A push-up with both feet in suspension trainer straps and hands on the floor, targeting the upper and mid chest with the triceps and front delts. The hanging straps make your trunk work harder to hold a straight line.

- Intermediate · Compound
- Equipment: Suspension trainer
- HD video: https://media.seto.fit/exercises/suspension-trainer-with-grips-decline-push-up/video/male.mp4
- HTML: https://seto.fit/exercises/suspension-trainer-decline-push-up/

## Muscles worked

- Upper chest: 9/10
- Mid chest: 8/10
- Triceps: 7/10
- Front delts: 7/10
- Serratus anterior: 5/10
- Rotator Cuff: 4/10

## How to do the Suspension Trainer Decline Push-Up

1. Place your feet in the straps and 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 — 8 steps

1. Adjust the suspension trainer so the handles hang about knee height from the floor.
2. Place one foot in each handle and set your hands on the floor slightly wider than shoulder width.
3. Walk your hands out until your body forms a straight line from heels through hips to head.
4. Keep your torso rigid by squeezing your glutes, tightening your stomach, and keeping your neck neutral.
5. Bend your elbows and lower your chest toward the floor with elbows angled slightly back.
6. Descend until your chest is just above the floor without letting your hips sag or pike.
7. Press through your palms to drive your body upward as one unit.
8. 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
- Letting the straps swing side to side

## Form cues

- Keep hips level
- Press through the palms
- Lower chest first
- Body moves as one
- Keep the straps steady

## How much to do

- **Strength**: 3–4 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** (good fit): 2–3 sets of 12–20 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.

- **Barbell**: [Feet Up Barbell Bench Press](https://seto.fit/exercises/feet-up-barbell-bench-press/), [Reverse Grip Bench Press](https://seto.fit/exercises/reverse-grip-bench-press/)
- **Dumbbells**: [Single Arm Dumbbell Incline Bench Press](https://seto.fit/exercises/single-arm-dumbbell-incline-bench-press/), [Alternating Dumbbell Incline Bench Press](https://seto.fit/exercises/alternating-dumbbell-incline-bench-press/)
- **Resistance bands**: [Resistance Band Incline Bench Press](https://seto.fit/exercises/resistance-band-incline-bench-press/), [Resistance Band Low-to-High Chest Press](https://seto.fit/exercises/resistance-band-low-to-high-chest-press/)
- **No equipment**: [Wall Decline Push-Up](https://seto.fit/exercises/wall-decline-push-up/), [Close Grip Decline Push-Up](https://seto.fit/exercises/close-grip-decline-push-up/)

## 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: [Alternating Dumbbell Bench Press](https://seto.fit/exercises/alternating-dumbbell-bench-press/) — Intermediate
- **This exercise: Suspension Trainer Decline Push-Up — 78% of bodyweight**
- Harder: [Barbell Larsen Press](https://seto.fit/exercises/barbell-larsen-press/) — Advanced
- Harder: [Barbell Spoto Press](https://seto.fit/exercises/barbell-spoto-press/) — Advanced

## Quick answers

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

Primary: Upper chest 9/10, Mid chest 8/10. Also works: Triceps 7/10, Front delts 7/10, Serratus anterior 5/10, Rotator Cuff 4/10.

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

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

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

Strength: 3–4 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 12–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Suspension Trainer Decline Push-Up?

Barbell: Feet Up Barbell Bench Press, Reverse Grip Bench Press. Dumbbells: Single Arm Dumbbell Incline Bench Press, Alternating Dumbbell Incline Bench Press. Resistance bands: Resistance Band Incline Bench Press, Resistance Band Low-to-High Chest Press. No equipment: Wall Decline Push-Up, Close Grip Decline Push-Up.

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

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

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

Barbell Larsen Press (Advanced), Barbell Spoto Press (Advanced).

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

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