Decline Push Up
Push-up with your feet on a bench, which loads the upper chest and shoulders more.
- Primary muscleChest
- Also worksTriceps
- EquipmentBench and bodyweight
- TypeCompound
- MovementHorizontal push
- LevelIntermediate
- Chest
- Triceps
- Bench and bodyweight
How to do the Decline Push Up
4 steps, in the order you do them.
- Place your toes on a bench and your hands on the floor, slightly wider than your shoulders.
- Keep your body in a straight line from head to heels, with your core and glutes tight.
- Lower your chest toward the floor, bending your elbows to about 45° from your torso.
- Push the floor away until your arms are extended, without letting your hips sag.
Muscles worked
Common Decline Push Up mistakes
What goes wrong most often when you do the Decline Push Up, and how to fix it.
The feet sit on the edge of the bench and slip as you lower.
Plant your toes or the tops of your feet firmly on the bench, and start low if you struggle to hold the line.
The hands sit at face height and the push shifts to the shoulders.
Place your hands below chest level so your chest, not your forehead, goes toward the floor.
You move up to a high bench before mastering the standard push up.
Start with your feet on a step or low bench, and raise the height once you finish your sets without losing your body line.
Alternatives to the Decline Push Up
They work the chest with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 1 of the 36 routines.
- Beginners3 × 8–15
- Rest1:15
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Bodyweight Home 3 Days | Beginner | 3 × 8–15 | 1:15 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Decline Push Up
See all routines →More chest exercises
Decline Dumbbell Bench PressChest · Dumbbells and bench
Push UpChest · Bodyweight
Dumbbell Squeeze PressChest · Dumbbells and bench
Barbell Incline Bench PressChest · Barbell, bench, and rack
Frequently asked questions
What muscles does the Decline Push Up work?
The Decline Push Up works mainly the chest. It also works the triceps and the front delts.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 8 to 15 reps with 1 minute and 15 seconds of rest.
Which routines include the Decline Push Up?
It appears in 1 of the 36 Mobbe routines, such as Bodyweight Home 3 Days.