Decline Push-Up

The decline push-up is a push-up with the feet raised on a bench or step, which shifts more of your bodyweight onto your hands and angles the press upwards. It puts more load on the upper chest and front deltoids than a flat push-up, making it a harder progression for people who can already do 20 or more regular reps.

Targets: Pectoralis Major Clavicular Head
Also works: Deltoid Anterior, Triceps Brachii
Equipment: Body weight
Level: Beginner
Start with: 3 × 10-12, 60s rest

How to do it

Place your feet on a bench or step behind you and your hands on the floor slightly wider than shoulder width.
Brace your abs and glutes so your body is straight from head to heels.
Lower your chest towards the floor with your elbows at about 45 degrees.
Go down until your chin or chest is close to the floor.
Press back up to straight arms without letting the hips pike up or sag.

Form cues

Hands slightly forward of the shoulders, so you press upwards and outwards.
Keep the plank long; a higher foot position makes the hips want to sag.
Control the bottom; the extra load makes it easy to drop too fast.

Common mistakes

Raising the feet too high before you are ready, which makes the rep a shoulder exercise you cannot control. Start with a low step.
Letting the hips sag towards the floor, which loads the lower back. Squeeze the glutes and stop the set when you cannot hold the line.
Bobbing the head down instead of the chest. Keep the neck neutral and lower the whole body.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your pectoralis major clavicular head is what needs the work, not because it was next on a list.

More chest movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.