Step by step instructions, muscle activation and variants for the Decline Push-Up.
The decline push-up elevates your feet on a bench or raised surface, shifting the angle of the movement to emphasise the upper chest and anterior deltoids more than a flat push-up. The steeper the elevation, the more upper-chest recruitment increases.
Common mistakes content is coming soon.
The Decline Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.