Horizontal Push · Intermediate
Decline Push-Up
- Movement pattern
- Horizontal Push
- Difficulty
- Intermediate
- Equipment
- Bodyweight
- Mechanics
- Compound
- Sides
- Bilateral
- Main plane
- Transverse
How to do the Decline Push-Up
Setup
Hands on the floor slightly wider than shoulder-width, feet elevated on a bench or box, body in a straight line.
Lower your chest toward the floor by bending your elbows, keeping your body rigid.
Press back up to full elbow extension.
The higher your feet are elevated, the more bodyweight loads your upper body and the more this shifts emphasis toward your upper chest and shoulders -- the same elevation-controls-load principle as an incline push-up, just working in the opposite, harder direction.
Common mistakes
Letting the hips sag as fatigue sets in, especially at higher foot elevations where more weight is loading the upper body.
Choosing an elevation that's too aggressive before you can control a standard push-up well -- progress the height gradually.
Muscles worked
How the knowledge graph models this movement
Shoulder horizontal adduction
Elbow extension
Scapula protraction
Spine extension