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Last updated March 5, 2026
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chestTricepsshoulders
Decline Push Up
Place your feet on an elevated surface and perform push-ups to shift emphasis to the upper chest and front shoulders.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chestfront shoulderstriceps
Secondary
absribs / serratus
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Place your feet on a sturdy bench, box, or step.
- Position your hands on the floor slightly wider than shoulder-width apart.
- Extend your body into a straight line from head to heels.
- Step 2Execution
- Brace your core and keep your hips level — do not let them sag.
- Bend your elbows to lower your chest toward the floor.
- Descend until your chest nearly touches the ground.
- Press back up explosively to the starting position.
- Step 3Tips
- The higher the elevation, the more the upper chest and shoulders are targeted.
- Keep your elbows at roughly a 45-degree angle to your torso.
- Exhale on the way up; inhale on the way down.