Reps Only exercise

Decline Push-up form, muscles worked, and workout tracking

The decline push-up is a push-up performed with the feet elevated on a bench or box, shifting more body weight onto the upper pectoralis major, front deltoids, and triceps. Lifters use it to make bodyweight pressing harder without equipment and to bias the upper chest, making it a natural progression once standard push-ups become easy.

Decline Push-up illustration

How to do Decline Push-up

  1. 1Place your feet on a bench or box and set your hands on the floor slightly wider than shoulder width.
  2. 2Brace your core and glutes so your body forms a straight line from heels to head.
  3. 3Inhale as you lower your chest toward the floor, keeping your elbows about forty-five degrees from your torso.
  4. 4Exhale as you press back to full arm extension without letting your hips pike or sag.
  5. 5Avoid dropping your head toward the floor to fake depth; touch your chest near the ground each rep and repeat with control.

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Track Decline Push-up in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.