Decline Push-Up

How to do Decline Push-Up

• Put your feet on a bench or box and your hands on the floor slightly wider than the shoulders, body in one straight line.
• Lower yourself until the chest is just above the floor, elbows about 45 degrees from the body.
• Push back up to straight arms while exhaling.
• Keep the hips in line; the raised feet shift the load to the upper chest and shoulders, so it's harder than a floor push-up.

These are the same steps you see in the exercise guide in the Flawless app.

Muscles worked

Muscle data from StrengthLog.

Why do it

• Chest and triceps without any equipment
• Shoulder blades move freely, unlike on a bench
• Core stays braced for the whole set

Rep standards for Decline Push-Up

Numbers are reps in one set, for ages 23–39.

Flawless ranks Decline Push-Up by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.

Similar exercises

• Incline Barbell Bench Press
• Reverse-Grip Bench Press
• Smith Machine Incline Press
• Arnold Press
• Band Chest Fly
• Barbell Bench Press
• Barbell Front Raise
• Barbell Pullover
• All 469 exercises in the library

Questions

What muscles does Decline Push-Up work?

It works mainly the chest and front deltoid, with help from the triceps and abs.

How do you do Decline Push-Up?

Put your feet on a bench or box and your hands on the floor slightly wider than the shoulders, body in one straight line. Lower yourself until the chest is just above the floor, elbows about 45 degrees from the body. Push back up to straight arms while exhaling. Keep the hips in line; the raised feet shift the load to the upper chest and shoulders, so it's harder than a floor push-up.

How many reps of Decline Push-Up is good?

In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.