Decline Push-Up
Technique guide
Set-up
- Place your feet on a bench or box behind you and your hands on the floor slightly wider than your shoulders.
- Walk your hands out until your body forms a straight line from head to heels.
How to do it
- Lower your chest towards the floor by bending your elbows.
- Stop just before your chest touches the floor.
- Push the floor away until your arms are straight.
Coaching cues
- Brace your stomach so your hips don’t sag or pike.
- The higher your feet, the harder the exercise.
Common mistakes
- Letting the hips sag towards the floor.
- Flaring the elbows straight out to the sides.
Safety
- Start with a low step before moving up to a full bench.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Harder
Same movement
- Barbell Bench PressBarbell
- Incline Barbell Bench PressBarbell
- Decline Barbell Bench PressBarbell
- Flat Dumbbell PressDumbbell
- Incline Dumbbell PressDumbbell
- Chest Press MachineMachine
- Incline Chest Press MachineMachine
- Resistance Band Chest PressBand
- Decline Dumbbell PressDumbbell
- Dumbbell Floor PressDumbbell
- Smith Machine Bench PressMachine
- Smith Machine Incline PressMachine
- Single-Arm Cable Chest PressCable
- Resistance Band Push-UpBand
- Wide-Grip Push-UpBodyweight
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