How to Do a Decline Push Up

  1. Place your feet on a stable elevated surface (like a bench) and hands shoulder-width apart on the floor.
  2. Lower your body by bending your elbows until your chest nearly touches the floor.
  3. Push back up to the starting position.

Muscles Affected


Primary muscles:Upper chest (pectoralis major), shoulders (deltoids), triceps

Secondary muscles:Shoulders, obliques

Equipment:Bench, step, or any elevated surface)

Band Reverse Plank

Proper Form And Breathing Pattern

Maintain a straight line from head to heels. Inhale as you lower down. Exhale as you push up.


Sets And Reps

Do 2–3 sets of 8–12 reps per side.

Benefits of Decline Push Up

  1. Targets the upper chest more effectively than standard push-ups.
  2. Builds upper-body strength and core stability.