Decline Push Up

A push up with feet elevated on a bench or step that biases the upper chest, front delts, and triceps without any equipment.

Chest Bodyweight Strength

Step by step

1. Place your feet on a sturdy bench, step, or low platform and lower your hands to the floor.
2. Set your hands slightly wider than shoulder width with arms straight and your body in a long line.
3. Brace your core and squeeze your glutes so your hips don't sag or pike during the rep.
4. Lower your chest toward the floor under control, keeping the elbows tracked at about 45 degrees.
5. Pause briefly when your chest is just above the floor, holding tension through the upper body.
6. Press back up to full arm extension by driving through the chest and triceps, then repeat.

Muscles and equipment

Target muscle

Lower chest

Secondary muscles

Triceps

Equipment

Bodyweight

Type

Strength

Similar exercises

• Cable Decline Bench PressLower chest · Cable
• Dumbbell Decline Bench PressLower chest · Dumbbell
• Dumbbell Decline Chest FlyLower chest · Dumbbell