Skip to main content
SisuLift
SisuLiftSisuLiftCoach portal
Skip to main content
§ L · Exercises · ChestUpdated

Decline Push-Up

Builds the chest, triceps and front delts. Improves upper body pushing strength for push ups and the bench press.

All chest exercises
Muscle group
Equipment
Exercise type
Compound
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Chest
Supporting muscles
TricepsShoulders

How to perform

§ 02 · Steps
  1. 01

    Get into a push-up position with your feet elevated on a platform and your hands on the floor directly under your shoulders.

  2. 02

    Brace your core and squeeze your glutes to keep your body in a straight line from head to heels.

  3. 03

    Lower your chest toward the floor under control, keep your shoulder blades pulled back and down, and position your elbows at about a 30–45 degree angle from your torso.

  4. 04

    Push yourself back up to full extension without letting your hips drop or your lower back arch.

Beginner's guide

§ 03 · Guide
What it works

Builds the chest, triceps and front delts. Improves upper body pushing strength for push ups and the bench press.

What it should feel like

You should feel it in your chest, triceps and front delts. It should not mainly be felt in your lower back or wrists.

Most common mistake

A common mistake is letting the hips sag and the lower back arch. Brace your core and keep your body in a straight line throughout the rep.

How to get started at the gym

§ 04 · SisuLift

Decline Push-Up is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play

Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Choose an elevation height that allows you to maintain a controlled range of motion and a full contraction without arching your back. Keep your wrists neutral and push through the floor so your shoulders stay down and away from your ears.

The decline push-up places greater emphasis on the chest than a standard push-up because of the elevated foot position.

More exercises: Chest

§ 06 · Same muscles

Ready to start?

Your next personal record is waiting.

No commitment. No card. 14 days, and you decide yourself if it fits.