Chest exercise · body weight
Decline Push-Up
The decline push-up is a bodyweight exercise that targets the chest (pectorals), with the triceps and shoulders assisting.
- Target muscle
- Pectorals
- Also works
- Triceps, shoulders
- Equipment
- Body weight
- Body part
- Chest
How to do the decline push-up
- Place your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on a stable surface.
- Keep your body in a straight line from head to toe, engaging your core muscles.
- Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the chest (pectorals). The triceps and shoulders work as secondary muscles. See all chest exercises or every bodyweight exercise.
