Decline Push-Up

Músculo objetivo: Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Músculos sinergistas: Deltoid Anterior, Triceps Brachii
Equipamiento: Body weight
Parte del cuerpo: Chest
Tipo: Strength

The decline push-up is a bodyweight pressing exercise that elevates your feet on a bench or box to bias the upper chest (pectoralis major, clavicular head) while still working the lower chest fibers. The raised foot position shifts more load onto the upper pecs, front deltoids, and triceps, making it a harder progression than a standard push-up that needs no equipment beyond a stable surface.

Cómo hacer el Decline Push-Up

1Place your feet on a stable bench, box, or step roughly knee-height, then set your hands on the floor slightly wider than shoulder-width with fingers pointing forward.
2Walk your hands out until your body forms a straight line from your elevated heels to your head, with your weight stacked over your hands.
3Brace your core and squeeze your glutes so your hips don't sag or pike, keeping a neutral neck and spine.
4Bend your elbows and lower your chest toward the floor under control, keeping your elbows tucked at roughly a 45° angle to your torso.
5Descend until your chest is just above the floor, keeping your wrists stacked under your shoulders.
6Press through your palms to push your body back up until your arms are fully extended, without locking out aggressively.
7Complete your reps, then step your feet down from the bench and stand up under control.

Consejos de técnica

Keep your body in one rigid line by bracing your abs and squeezing your glutes throughout the set.
The higher you raise your feet, the more the upper chest and front shoulders take over, so start with a low bench and progress upward.
Lower under control over 2–3 seconds and feel the stretch across your chest before pressing back up.
Make sure the bench or box is stable and won't slide before you load your feet onto it.

Errores comunes

Letting your hips sag toward the floor, which strains the lower back and removes tension from the chest.
Piking your hips up into an inverted-V, which shortens the range of motion and turns the press into a partial rep.
Flaring your elbows out to 90°, which stresses the shoulder joints instead of loading the chest and triceps.
Cutting the depth short by not lowering your chest close to the floor, which reduces how much the upper chest is worked.

Preguntas frecuentes

What muscles does the decline push-up work?

It primarily works the chest, with the elevated feet biasing the upper chest (pectoralis major, clavicular head) alongside the sternal head. The front deltoids and triceps assist as synergists.

How is a decline push-up different from a regular push-up?

In a decline push-up your feet are raised on a bench or box and your hands stay on the floor. That angle shifts more of the load onto your upper chest and front shoulders, making it harder than a flat push-up.

Are decline push-ups good for the upper chest?

Yes. Elevating your feet directs more work to the clavicular (upper) head of the pectoralis major, so decline push-ups are a solid bodyweight option for building the upper chest.

Is the decline push-up good for beginners?

It is more demanding than a standard push-up because of the feet-elevated angle. If you can't keep a straight body line, master regular or incline push-ups first, then progress to a low decline.

How many sets and reps should I do?

For most lifters, 3–4 sets of 8–15 reps works well. Add reps or raise your feet higher as the movement becomes easier to keep progressing.