The decline push-up is a bodyweight exercise that targets muscles throughout your upper body and lower body. Perform decline push-ups by placing your hands shoulder-width apart on the floor and lifting your feet to an elevated surface. With proper form, decline push-ups work your upper pecs more than [standard push-ups](https://www.masterclass.com/articles/push-ups-guide). 
For the decline pushup, begin by performing 2–3 sets of 8–20 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. Place your feet on a secure elevated surface such as a bench or a low plyometric box with your legs straight and hip-width apart. Your toes should be flexed and in contact with the elevated surface.
2. Your body should form a straight line as if you were performing a plank, and your hands should be slightly wider than your shoulders.
3. Grip the floor with your hands and rotate your shoulders outward to engage your lats.
4. Pre-tension your shoulders and hips while engaging your core.
5. Squeeze your quads and glutes while keeping your ribs down and your pelvis slightly tucked.
6. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
7. Pull your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower toward the floor.
8. Lower your body until your upper arms are even with your back. Your elbows should be 45 degrees away from your body, and your wrist should be under your elbows.
9. Pause for a second at the bottom of the movement.
10. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows.
11. Your shoulder blades should protract as you push to the top of the movement.
12. Finish the movement by squeezing your chest and triceps.

Regularly practicing decline push-ups can have several benefits.

1. __Decline push-ups can increase your upper body strength__. The decline push-up activates muscle groups throughout your upper body, including your triceps, anterior deltoids, pectorals, and the serratus anterior muscle under your arm. With practice, decline push-ups can improve your performance during other upper-body workouts like [bench presses](https://www.masterclass.com/articles/bench-press-exercise-guide) and pull-ups. 
2. __Decline push-ups can improve your core stability__. Similar to the basic push-up, decline push-ups activate your core muscles as stabilizers. For an additional challenge, place a stability ball under your upper body during the full range of motion of the exercise. 
3. __Decline push-ups are easily adjustable__. The further you elevate your legs during a decline push-up, the more you activate your upper chest—specifically the clavicular head of the pectoralis major. If you want to activate your lower chest muscles, consider trying the [incline push-up](https://www.masterclass.com/articles/incline-push-ups-guide).
If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
If you’re looking for a new push-up variation to challenge your shoulder and chest muscles, try practicing decline push-ups.


If you’re looking for a new push-up variation to challenge your shoulder and chest muscles, try practicing decline push-ups.


How to Do Decline Push-Ups With Perfect Form

The decline push-up is a bodyweight exercise that targets muscles throughout your upper body and lower body. Perform decline push-ups by placing your hands shoulder-width apart on the floor and lifting your feet to an elevated surface. With proper form, decline push-ups work your upper pecs more than <a href='https://www.masterclass.com/articles/push-ups-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/push-ups-guide","linkCopy":"standard push-ups","category":null}'>standard push-ups</a>.

What Is a Decline Push-Up? 

For the decline pushup, begin by performing 2–3 sets of 8–20 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.<ol class="mc-m-4"><li class="mc-my-4"> 1. Place your feet on a secure elevated surface such as a bench or a low plyometric box with your legs straight and hip-width apart. Your toes should be flexed and in contact with the elevated surface. </li><li class="mc-my-4"> 2. Your body should form a straight line as if you were performing a plank, and your hands should be slightly wider than your shoulders. </li><li class="mc-my-4"> 3. Grip the floor with your hands and rotate your shoulders outward to engage your lats. </li><li class="mc-my-4"> 4. Pre-tension your shoulders and hips while engaging your core. </li><li class="mc-my-4"> 5. Squeeze your quads and glutes while keeping your ribs down and your pelvis slightly tucked. </li><li class="mc-my-4"> 6. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. </li><li class="mc-my-4"> 7. Pull your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower toward the floor. </li><li class="mc-my-4"> 8. Lower your body until your upper arms are even with your back. Your elbows should be 45 degrees away from your body, and your wrist should be under your elbows. </li><li class="mc-my-4"> 9. Pause for a second at the bottom of the movement. </li><li class="mc-my-4"> 10. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows. </li><li class="mc-my-4"> 11. Your shoulder blades should protract as you push to the top of the movement. </li><li class="mc-my-4"> 12. Finish the movement by squeezing your chest and triceps. </li></ol>

How to Do Decline Push-Ups 

Regularly practicing decline push-ups can have several benefits.<ol class="mc-m-4"><li class="mc-my-4"> 1. Decline push-ups can increase your upper body strength. The decline push-up activates muscle groups throughout your upper body, including your triceps, anterior deltoids, pectorals, and the serratus anterior muscle under your arm. With practice, decline push-ups can improve your performance during other upper-body workouts like <a href='https://www.masterclass.com/articles/bench-press-exercise-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/bench-press-exercise-guide","linkCopy":"bench presses","category":null}'>bench presses</a> and pull-ups. </li><li class="mc-my-4"> 2. Decline push-ups can improve your core stability. Similar to the basic push-up, decline push-ups activate your core muscles as stabilizers. For an additional challenge, place a stability ball under your upper body during the full range of motion of the exercise. </li><li class="mc-my-4"> 3. Decline push-ups are easily adjustable. The further you elevate your legs during a decline push-up, the more you activate your upper chest—specifically the clavicular head of the pectoralis major. If you want to activate your lower chest muscles, consider trying the <a href='https://www.masterclass.com/articles/incline-push-ups-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/incline-push-ups-guide","linkCopy":"incline push-up","category":null}'>incline push-up</a>. </li></ol>

3 Benefits of Doing Decline Push-Ups 

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

How to Work out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

If you’re looking for a new push-up variation to challenge your shoulder and chest muscles, try practicing decline push-ups.

decline-push-up-guide

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