Decline Push-Up

Instructions

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
Next, lower yourself downward until your chest almost touches the floor as you inhale.
Now breathe out and press your upper body back up to the starting position while squeezing your chest.
After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Frequently asked questions

What muscles does the Decline Push-Up work?

Decline Push-Up primarily targets the Chest. It also engages the Shoulders, Triceps as secondary muscles. This makes it an effective strength exercise for building chest development.

Is the Decline Push-Up suitable for beginners?

Yes. The Decline Push-Up is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Decline Push-Up a compound or isolation exercise?

The Decline Push-Up is a compound exercise, meaning it works multiple joints and muscle groups simultaneously. Compound movements are efficient for building overall strength and are typically performed earlier in a workout when you have the most energy.

How many sets and reps should I do for the Decline Push-Up?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Decline Push-Up?

Good alternatives include the Alternating Floor Press, Around The Worlds, Barbell Bench Press - Medium Grip. These exercises target similar muscle groups (Chest) and can be substituted based on available equipment or training preference.

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