How to do the Decline Push Up M
ChestBodyweightIntermediate
The decline push up shifts the load toward your upper chest and anterior deltoids by elevating your feet, making it one of the most effective bodyweight tools for building a fuller, thicker chest. Master this movement and you unlock serious pressing strength without a single piece of equipment.
Add this to my personalized plan →Muscles worked
Primary
Pectorals (chest)
Secondary
Front deltsTriceps
Step-by-step
- Place your feet on a stable elevated surface hip-width apart and set your hands on the floor slightly wider than shoulder-width
- Brace your core hard, squeeze your glutes, and hold a rigid plank position from head to heels
- Lower your chest toward the floor under control, keeping your elbows at roughly 45 degrees from your torso
- Press explosively through your palms until your arms are fully extended and repeat
Common mistakes
- Letting the hips sag under load, which bleeds tension from the chest and stresses the lower back, so actively squeeze your glutes and brace your abs throughout every rep
- Flaring the elbows out to 90 degrees, which places excessive stress on the shoulder joints, so keep elbows tracking at a 45-degree angle from your sides
- Using a surface that is too high too soon, which shifts emphasis away from the chest and onto the shoulders, so start with a modest elevation and increase height gradually as strength improves
Pro tip — At the bottom of each rep, think about spreading the floor apart with your hands to create external rotation torque at the shoulder, this pre-tensions the pec fibers and dramatically improves pressing power on the way up.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
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