Decline Push-Up

Muscles worked

• ChestPecsPrimary
• Front deltsFront of the shouldersPrimary
• TricepsBack of the upper armSecondary

How to do it

1. Find your position. Give yourself space and a surface that does not slip.
2. Shoulder blades back and down, chest up towards the load.
3. Lower to the upper chest, elbows under the wrists.
4. Press up in a slight arc over the shoulders.
5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

• Bench angle too steep. A steep bench turns it into a shoulder press; use the angle the exercise names.
• Bouncing at the bottom. Lower under control.

Alternatives that train the same movement

• High-Incline Smith PressSmith machine + Bench
• Incline Barbell Bench PressBarbell + Bench
• Incline Dumbbell PressDumbbell + Bench
• Incline Machine Chest PressMachine
• Smith Machine Incline PressSmith machine + Bench
• Landmine PressLandmine