Decline Push-Up
Expert Advice
Keep your body in a straight line from head to heels to maintain proper form and engage your core throughout the movement.
How-to-do Steps
- Place your feet on an elevated surface such as a bench or step.
- Assume a standard push-up position with your hands slightly wider than shoulder-width apart on the ground.
- Lower your body towards the ground by bending your elbows, keeping your body straight.
- Push back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Track Decline Push-Up in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Decline Push-Up primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest50%
Secondary
Shoulders25%
Triceps25%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Decline Push-Up work?
Decline Push-Up primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Decline Push-Up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Decline Push-Up suitable for beginners?
Decline Push-Up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
