Decline Push-Up

Body region

• Chest
• Shoulders
• Arms

Muscles

Main

• Deltoid
• Pectoralis Major
• Triceps

Helps

• Serratus Anterior

Holds

• Rectus Abdominis
• Transversus Abdominis
• Gluteus Maximus

Equipment

• Flat Bench or Plyo Box or Step Platform

Technique

1. Place your feet on a bench or box and your hands on the floor slightly wider than your shoulders.
2. Brace so your body forms a straight line from heels to head.
3. Lower your chest toward the floor, elbows at about 45 degrees.
4. Push back up until your arms are straight.

Cues

• Squeeze your glutes to keep the hips in line.
• A higher box makes it harder and shifts work to the shoulders.

Common mistakes

• Letting the hips sag or pike up.
• Dropping the head toward the floor.

Alternatives

• Push-Up
• Incline Bench Press
• Decline Dumbbell Bench Press