Chest
Push-Ups | Decline
Shift the focus to your upper pectorals and shoulders with this effective bodyweight variation.
How to perform.
Follow the sequence — setup is half the lift.
Place a sturdy bench or elevated platform behind you and kneel on the floor facing away from it.
Place your hands on the ground slightly wider than shoulder-width apart with your fingers pointing forward.
Carefully lift your feet one at a time and place your toes on the edge of the bench so your body forms a straight line.
Engage your glutes and core to ensure your hips do not sag toward the floor.
Lower your chest toward the ground by bending your elbows until your chin almost touches the floor.
Push through your palms to return to the starting position while maintaining a rigid torso throughout the movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the lower back to arch or the hips to sag
- Flaring the elbows out at a ninety-degree angle from the torso
- Looking upward instead of maintaining a neutral neck aligned with the spine
- Shortening the range of motion by not descending deep enough
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.