How To Do Decline Push-Up

By: Chris Freytag, CPT


Chris Freytag demonstrating a Decline Push-Up

Decline Push-Up is a full body strength move that focuses on your arms and chest while also strengthening your core. If you learn how to do Decline Push-Up you are achieving an advanced upper body strength move. A traditional push-up is considered the best upper body move available. This Decline Push-Up takes the basic push-up to the next level. Make sure you are able to master the push-up before adding the decline.

Why decline? By putting the weight of your legs higher than the arms that are doing the pushing, you are creating move work for the upper body. Basically gravity to fight! Once you have the ability to do at least 10 full push-ups, you should be able to start incorporating some decline push-ups into your routine. Be sure to rely on the strength of your core for this move. This will be the ticket to keeping your back long and your body from sagging.

Decline Push-Ups are difficult! Once you master a few of them you are going to be proud of your progress! And you should be! Try these once or twice a week and also check out our workout:

Here are the steps to performing Decline Push-Ups:

1) Begin in a plank position with your feet on a step, your shoulders over your wrists, and your body in a straight line.

2) Bend your arms until you are in a low push-up position, making sure to keep your body in a straight line as you lower yourself toward the floor. Straighten your arms to return to start. Repeat.

Targets: chest, arms, shoulders, back, core



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