Decline Push-ups

Introduction

Decline push-ups involve placing the feet on an elevated surface (bench, chair, step) to change the push angle. This incline transfers more load to the upper chest and anterior deltoids, simulating a movement close to an incline press. The higher the feet are raised, the more the effort focuses on the shoulders.

Anatomy and Muscles Worked

• Primary muscles: upper pectorals (clavicular head), anterior deltoids
• Secondary muscles: triceps brachii, serratus anterior
• Stabilizers: full core, upper trapezius

Step-by-Step Instructions

1. Place your feet on a stable elevated surface (bench, step, sturdy chair).
2. Hands on the floor at shoulder width, body in a straight line from shoulders to feet.
3. Engage your core to prevent the hips from sagging under the increased gravitational pull.
4. Lower in a controlled manner, chest toward the floor, elbows at 45 degrees.
5. Push powerfully while exhaling, focusing on the contraction of the upper chest.

Recommended Sets and Reps

• Beginner: 3 sets of 6 to 10 reps (feet slightly elevated)
• Intermediate: 3 sets of 10 to 15 reps
• Advanced: 3 sets of 15 to 20 reps or increased height

Common Mistakes

• Sagging hips: particularly common with the declined angle, strongly engage the core.
• Feet on unstable surface: always use a solid and stable support.
• Elbows flaring out: maintain 45 degrees to protect the shoulders.
• Shortened range of motion: lower until nearly touching the floor despite the angle.

Safety

Verify that the support is perfectly stable before starting. The increased load on the shoulders requires adequate rotator cuff warm-up. Progress gradually in foot height to allow joints to adapt.

Variations

• Feet on a low step (30 cm) for beginners
• Feet on a high bench (60 cm) for intermediate
• Feet on a wall (near-vertical) as transition to handstand push-ups

Target Audience

Intermediate practitioners looking to develop the upper chest and shoulders. This exercise also serves as a progression toward pike push-ups and handstand push-ups, being an intermediate step in push verticality.