How to do a Decline Push Up
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Decline Push Up
Flat Bench
Instructions for Proper Form
Decline Push Up is a variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest and triceps, but places more emphasis on the upper chest and shoulders due to the inclined position of the feet. This is a great progression for those looking to make their Push Ups more challenging and to develop greater upper body strength.
- Start with your elbows fully extended and your hands placed on the floor just outside shoulder width apart and the balls of your feet elevated onto a bench or a box.
- With your hips and knees extended throughout the exercise, flex your elbows to descend your chest to the floor while keeping your elbows at a 45 degree angle to your torso.
- Return to the starting position after your chest reaches just above the floor.
Sets & Reps Calculator
Average Decline Push Up standards by male, female, gender, weight, age and height
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Alternative Exercises to Decline Push Up
1. Dumbbell Bench Press
99.7 mSCORESWAPPED 19,871 TIMESDumbbell Bench Press is a variation on the standard Bench Press. Like Bench Press, this compound exercise primarily targets the chest, while also training the triceps and shoulders. The use of dumbbells allows for greater instability which can help you become more stable on pushing movements in general, while also isolating each side of the body to prevent you from compensating for any weaknesses between sides.
2. Dumbbell Fly
98.3 mSCORESWAPPED 13,188 TIMESDumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.
3. Dumbbell Incline Bench Press
99 mSCORESWAPPED 12,066 TIMESDumbbell Incline Bench Press is a variation on the more standard Barbell Incline Bench Press. This compound exercise primarily targets the chest, but the incline also places more emphasis on the shoulders. The use of dumbbells makes this exercise more unstable than its barbell counterpart, while also forcing you to address any strength discrepancies between sides.
4. Barbell Bench Press
99.2 mSCORESWAPPED 11,013 TIMESBench Press is one of the three Powerlifting movements, and one of the most common upper body exercises. It’s a fantastic compound exercise that can help you build strength in your chest, shoulders, and triceps. It’s a staple in most fitness programs, and is often used as a metric for tracking upper body strength in general.
5. Push Up
94.5 mSCORESWAPPED 10,172 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
- Intermediate
- Chest
6. Machine Fly
98.2 mSCORESWAPPED 7,519 TIMESMachine Fly is a variation on the more standard Dumbbell Fly. This isolation chest exercise primarily targets the chest, but also recruits the shoulders. The use of a machine makes the exercise more stable allowing you to focus on exertion or learn the movement with minimal risk of injury. This is a great exercise for beginners looking to learn the movement, or advanced lifters looking to push this movement to it’s limit.
- Beginner
- Chest
- Fly Machine
7. Machine Bench Press
93.5 mSCORESWAPPED 5,890 TIMESMachine Bench Press is a compound exercise the primarily targets the chest, shoulders, and triceps. The use of a machine forces you to use a fixed range of motion which can be a great way to learn the movement, or to focus your effort on exertion rather than stability.
- Beginner
- Chest
- Bench Press Machine
8. Cable Crossover Fly
97.3 mSCORESWAPPED 5,752 TIMESCable Crossover Fly is an isolation exercise that targets the chest. It’s a variation on the more standard Dumbbell Fly, and can easily be adapted to further isolate specific areas of the chest. Using cables to add resistance allows you to keep more consistent tension on your chest, as well as control the angle that the resistance is coming from.
- Beginner
- Chest
- Cable Crossover
9. Incline Push Up
77.2 mSCORESWAPPED 4,644 TIMESTargets the lower chest and shoulders by elevating the feet, decreasing the difficulty level compared to traditional push-ups. This variation is beneficial for beginners or those focusing on lower chest development.
- Beginner
- Chest
- Flat Bench
10. Alternating Dumbbell Bench Press
82 mSCORESWAPPED 4,402 TIMESAlternating Dumbbell Bench Press is a variation on the more standard Dumbbell Bench Press. Like other Bench Press variations, this compound exercise primarily targets your chest, shoulders, and triceps. By alternating arms, you add instability and a greater need for core stabilization, helping to address any strength discrepancies between sides. This variation can also increase time under tension, making it an excellent exercise for muscle endurance.