Decline Push-Up
Push-up with feet elevated on a bench, targeting the upper chest and increasing difficulty.
Short answer
Decline Push-Up: a beginner bodyweight exercise for the upper chest and shoulders. You need a bench. A typical target: 3 sets of 12-20 reps. If it is still too hard, start with the easier variation, “Regular Push-Up”. Once it feels easy, “Pike Push-Up” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Place feet on elevated surface.
Hands on ground shoulder-width apart.
Lower chest toward ground.
Push back up.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the decline push-up work?
Raising the feet tilts your torso so the press happens at an upward angle, which shifts load onto the clavicular head of the chest - the upper fibres - and onto the front deltoid. The triceps work as in any push-up. The higher the feet, the more the movement resembles an overhead press, and at very steep angles it becomes closer to a pike push-up. The core works harder than in a flat push-up because more of your weight is ahead of your hands.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 12 to 20 reps. Elevation is the progression variable: start with feet on a low step and raise them as the current height becomes easy. Two or three sessions a week. This is a good way to keep building pressing strength when flat push-ups have stopped being challenging but you do not yet have the shoulder strength for pike or handstand work.
If you are stuck
Sagging hips are more likely here than in a flat push-up because the core is under more demand, and the effect is the same - the lower back takes load it should not. Brace hard and keep a straight line from heels to head. Elbows flaring too wide is the second fault; the steeper angle already stresses the shoulder, so keep the arms at roughly 45 degrees. If the height makes it hard to reach the floor with your chest, lower the elevation rather than shortening the rep.
Progressions
Level up your training
Decline Push-Up questions
What muscles do decline push-ups target?
Decline push-ups emphasize the upper chest (clavicular head of pectoralis) and front deltoids more than regular push-ups due to the angled body position.
How high should feet be elevated for decline push-ups?
Start with a low elevation (6-12 inches) and progress higher as you get stronger. A bench or chair height (18-24 inches) provides significant upper chest emphasis.
Related Exercises
More Push exercises
Push-Up
The push-up is the foundational pushing movement in calisthenics. It builds strength in your chest, shoulders, and triceps while engaging your core for stability.
Diamond Push-Up
A close-grip push-up variation where your hands form a diamond shape. This targets the triceps more intensely than regular push-ups.
Wide Push-Up
A push-up variation with hands placed wider than shoulder-width for greater chest activation and stretch.
Ready to Practice Decline Push-Up?
Find a calisthenics park with bench near you and start training.