strength · bodyweight
Decline Push-Up
Elevate feet to target the upper chest and shoulders.
3 × 8–12 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
upper chest
Also works
shoulders, triceps
How to do it
- Place feet on a bench, couch, or box. Hands on floor shoulder-width apart.
- Straight line ankles to head.
- Lower chest toward the floor with control.
- Press back to the top.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation