Decline Push-Up
- Synergistenmuskeln
- Deltoid Anterior, Triceps Brachii
- Equipment
- Body weight
- Körperregion
- Chest
- Typ
- Strength
The decline push-up is a bodyweight pressing exercise that elevates your feet so the angle shifts more load onto the upper chest (pectoralis major, clavicular head) along with the lower-chest fibers (sternal head). The front deltoids and triceps assist on every rep, making it a harder progression of the standard push-up that needs no equipment beyond a bench or box.
Decline Push-Up: So führst du sie aus
- 1Set a sturdy bench, box, or step behind you and place your hands on the floor slightly wider than shoulder-width.
- 2Lift one foot at a time onto the elevated surface so your body forms a straight line from heels to head.
- 3Brace your core and squeeze your glutes to lock the hips, keeping your neck neutral and gaze just ahead of your hands.
- 4Bend your elbows and lower your chest toward the floor under control, keeping your elbows tucked at roughly a 45° angle to your torso.
- 5Lower until your chest is just above the floor, keeping your shoulder blades drawn back and down.
- 6Press through your palms to push back up until your arms are fully extended, without letting your hips sag or pike.
- 7Complete your reps, then step your feet down one at a time and rest.
Technik-Tipps
- Keep your body in one rigid line by bracing your abs and glutes the whole set — let the hips drop and you lose upper-chest tension.
- The higher the foot elevation, the harder the rep and the more the upper chest and front delts work; start low and raise it as you get stronger.
- Spread your fingers and grip the floor to stabilize your wrists and shoulders under the increased load.
- Inhale as you lower, exhale as you press, and control the descent for two to three seconds rather than dropping fast.
Häufige Fehler
- Letting the hips sag toward the floor, which strains the lower back and takes the work off the chest.
- Piking the hips up high, which shortens the range of motion and turns the movement into a shoulder-dominant press.
- Flaring the elbows straight out to 90°, which loads the shoulder joint and increases the risk of impingement.
- Only lowering halfway, which cuts the range of motion and limits chest and triceps development.
Häufig gestellte Fragen
What muscles does the decline push-up work?
It targets the chest, with the feet-elevated angle emphasizing the upper-chest fibers (pectoralis major, clavicular head) along with the lower-chest fibers (sternal head). The front deltoids and triceps assist as synergists.
What is the difference between a decline push-up and a regular push-up?
In a decline push-up your feet are elevated on a bench or box, which shifts more load onto the upper chest and front shoulders and makes the movement harder than a flat push-up done with your feet on the floor.
Is the decline push-up good for beginners?
It is more demanding than a standard push-up, so build up to it. Once you can do regular push-ups with clean form, start with a low foot elevation and raise it gradually as you get stronger.
How high should I elevate my feet?
Begin with a low surface like a single step and progress to a higher bench or box over time. A higher elevation increases the difficulty and shifts more emphasis onto the upper chest and front deltoids.
How many sets and reps should I do?
For most lifters, 3 to 4 sets of 8 to 15 reps works well. Adjust the foot height to keep the reps challenging while you maintain a straight body line and full range of motion.
