Decline Push-ups


Muscle Worked

Primary: Middle and Lower Chest
Secondary: Shoulders, Triceps


  • Get in a push-up position (hands placed at chest level, about 4-7 inches farther than shoulder-width apart with nose almost touching the floor and elbows pointed out). Put your feet up on a bench (or something similar) that is 2-4 feet high.
  • Keeping your back straight, push yourself up extending your arms, without locking your elbows.
  • Hold for a brief second while flexing (squeezing together) your chest.
  • Slowly lower yourself as far as you can, or until your nose touches the ground. Your back and hips should still be straight, while your elbows point out.


  • Don't allow your back to bend or arch. Keep your body as straight as possible.
  • Don't just let your body fall back down to the floor. Resist your body's downward force by lowering yourself slowly.