Movement overview

The Decline Push-Up is a bodyweight exercise that targets the upper chest, shoulders, and triceps by elevating the feet on a stable surface. This variation increases the difficulty compared to a standard push-up by shifting more weight onto the upper body.

Step-by-step cues

1. Begin by placing your feet on an elevated surface such as a bench or step, ensuring it's stable and secure.
2. Position your hands shoulder-width apart on the floor, directly under your shoulders.
3. Engage your core to maintain a straight line from head to heels.
4. Lower your body by bending your elbows, keeping them at a 45-degree angle to your torso.
5. Descend until your chest nearly touches the floor, maintaining control throughout the movement.
6. Push through your palms to extend your elbows and return to the starting position.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure your core remains tight throughout the exercise to prevent sagging hips.
• Keep your head in a neutral position by looking slightly ahead of you, not down at the floor.
• Control the descent to maximize muscle engagement and prevent injury.
• Adjust the height of the elevated surface to modify the difficulty level; higher surfaces increase difficulty.
• Breathe in as you lower your body and exhale as you push back up.
• Focus on maintaining even weight distribution between both hands.