How does the decline push-up differ from a standard push-up?

The elevated foot position places more load on the upper chest and front shoulders, making the movement more challenging than a flat push-up.

What height should the bench be?

A standard weight bench is approximately 17 inches high, which is ideal for most; however, you can use a lower step if you are just starting to build strength.

Are decline push-ups safe for people with shoulder issues?

Because this variation increases the load on the shoulder joints, those with existing injuries should consult a professional or stick to incline push-ups to reduce the angle of stress.

Decline Push-Up Guide: Master the Upper Chest Exercise

Learn the correct technique for decline push-ups to build upper chest strength and shoulder stability using a bench or elevated surface.

How to Perform

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

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

Primary movers

Chest

Stabilizers

Triceps
Front Deltoids
Core

Related Guides

Chest · Chest