Decline Push-Up
Builds the chest, triceps and front delts. Improves upper body pushing strength for push ups and the bench press.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Get into a push-up position with your feet elevated on a platform and your hands on the floor directly under your shoulders.
- 02
Brace your core and squeeze your glutes to keep your body in a straight line from head to heels.
- 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.
- 04
Push yourself back up to full extension without letting your hips drop or your lower back arch.
Beginner's guide
§ 03 · GuideBuilds the chest, triceps and front delts. Improves upper body pushing strength for push ups and the bench press.
You should feel it in your chest, triceps and front delts. It should not mainly be felt in your lower back or wrists.
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 · SisuLiftDecline 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
Tips
§ 05 · TipsChoose 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
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