Chest · Bodyweight · Compound · Beginner
Decline Push-Up
PrimarySecondary
- Main muscles
- Chest
- Also working
- Shoulders, Triceps
How to do it
- 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.
Swaps on other equipment
Each has the chest as its main muscle and is also a push, on a different piece of equipment.
Other chest exercises
- Decline Barbell Bench Press · Barbell
- Decline Dumbbell Bench Press · Dumbbell
- Decline Dumbbell Flyes · Dumbbell
- Decline Smith Press · Machine
- Dips · Bodyweight
- Dips - Chest Version · Other
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake