Chest exercise

Decline Push Up

How to do the Decline Push Up with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Kneel down with your back to the bench. Put your hands on the floor, shoulders over your wrists and elbows at 45 degrees. Place your feet on top of the bench. Brace your core, glutes, and quads. Bend your elbows and lower your chest to the floor, keeping your back and neck…
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Illustration showing the Decline Push Up
Targets

Muscles worked

Chest muscle Chest Primary Triceps muscle Triceps Secondary
Technique

How to do the Decline Push Up

  1. 1 Kneel down with your back to the bench. Put your hands on the floor, shoulders over your wrists and elbows at 45 degrees. Place your feet on top of the bench.
  2. 2 Brace your core, glutes, and quads. Bend your elbows and lower your chest to the floor, keeping your back and neck straight.
  3. 3 Push into the floor to return to starting position, extending your elbows.