Decline Push-Up

oec:decline-push-up

A bodyweight pressing exercise performed with the feet elevated on a bench or box to place greater emphasis on the upper chest and anterior deltoids.

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Also called: Feet-Elevated Push-Up, Decline Pushup, Push-Ups | Decline

How to do it

Place your hands flat on the floor slightly wider than shoulder-width apart.
Step your feet backward one at a time and elevate them onto a stable bench, box, or step.
Engage your core, glutes, and quadriceps to form a rigid, straight line from your heels to your head with arms fully extended.

Inhale and lower your chest toward the floor by bending your elbows at roughly a 45-degree angle to your torso.
Descend until your chest nearly touches the ground or reaches full depth without breaking spinal alignment.
Exhale and press firmly through your palms to extend your elbows and return to the starting plank position.

Inhale smoothly as you lower down, and exhale forcefully as you press back up to the top.

Sagging hips or hyperextending the lower back during the press.: Squeeze your glutes and brace your abdominals tightly throughout the entire repetition.
Flaring elbows excessively out to the sides.: Tuck your elbows to roughly 45 degrees relative to your torso to protect the shoulders.
Reaching with the chin instead of achieving full range of motion with the chest.: Maintain a neutral neck and aim to bring your chest, not your face, closest to the floor.

Ensure the elevated surface is stable and will not slip or slide backward under pressure.

This record: CC-BY-SA-4.0.