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Exercise details
- Target muscle: Clavicular (Upper) Pectoralis Major
- Synergists: Sternal (Lower) Pectoralis Major, Anterior Deltoid, Triceps Brachii
- Dynamic stabilizer: Biceps Brachii (Short Head Only)
- Mechanics: Compound
- Force: Push
Starting position
- With a bench behind you, get on your hands and knees.
- Position your hands slightly wider than shoulder width.
- Place your feet on the bench and straighten your body.
Execution
- Keeping your body straight, inhale as you lower your chest to the floor by flexing your elbows.
- Exhale as you push yourself back up to the starting position.
- Repeat for the prescribed number of repetitions.
Comments and tips
- Keep your body straight. Do not allow your belly to sag or your neck to extend as you near the floor.
- Keep your elbows tucked into your body a little. This will reduce the pressure on your shoulder joints.
- Instead of using a bench to elevate your feet, it’s best to use a stability ball for reasons explained on the stability ball decline push-up page.
- Make the decline push-up exercise easier by resting your knees instead of your feet on the bench.
- Make the exercise more difficult by getting a partner to hold a weight plate on your back. You could also wear a weighted vest or load with a chain.
- See also the pike push-up, decline push-up against a wall, and the decline knee push-up.
Decline push-up video
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