Decline Push up Exercise

Decline Push up Exercise
Decline Push up Exercise

The Decline Push Up

A Comprehensive Guide to Building Upper Body and Core Strength


The Decline Push Up is a challenging and effective exercise that can help you build upper body and core strength. This intermediate-level variation of the classic Push Up targets the chest, shoulders, and triceps, and engages the core muscles. In this guide, we will provide you with step-by-step instructions, recommendations, and alternative exercises to help you incorporate the Decline Push Up into your fitness routine.

Decline Push Up Step by Step

  1. Get in Position: Start by getting on your hands and knees. Place your hands on the ground shoulder-width apart, and ensure that your hands are positioned firmly and securely.
  2. Elevate Your Feet: Carefully place your feet on an elevated surface. You can use a chair, a bench, or a yoga ball for this purpose. The choice of your elevated surface should be stable and secure.
  3. Maintain Proper Alignment: Keep your back straight throughout the exercise. Ensure that your body forms a straight line from your head to your heels. Engage your core to help maintain this alignment.
  4. Perform the Push Up: Slowly lower your chest towards the ground by bending your elbows. Keep your elbows close to your body during this phase. Make sure to breathe out as you lower your body.
  5. Push Back Up: Exhale as you push back up to the starting position, fully extending your arms. Maintain proper form and continue to engage your core.
  6. Repeat: Perform several repetitions of the Decline Push Up, focusing on maintaining proper form and keeping your body aligned. As you get stronger, consider increasing the number of repetitions.
  7. Cool Down: After completing your sets, take a moment to stretch your chest, shoulders, and triceps to reduce muscle tension.
The Decline Push up Exercise
The Decline Push up Exercise

Decline Push Up Recommendations

To ensure a safe and effective Decline Push Up workout, follow these recommendations:

1. Master the Basic Push Up:

Before attempting the Decline Push Up, it’s essential to have mastered the basic Push Up and built up sufficient upper body and core strength. The Decline Push Up is an intermediate-level exercise and should not be attempted by beginners.

2. Choose the Right Elevated Surface:

Select an elevated surface such as a bench, chair, or yoga ball that is stable and secure. Unstable surfaces can lead to accidents and injury.

3. Maintain Proper Form:

Keep your hands shoulder-width apart and your feet on the elevated surface. Focus on maintaining a straight line from your head to your heels. Engage your core muscles throughout the exercise to help with stability.

Decline Push Up Recommendations
The Decline Push up Exercise

4. Avoid Arching and Hip Sagging:

During the Decline Push Up, it’s crucial to avoid arching your back or allowing your hips to sag toward the ground. These deviations from proper form can lead to strain and discomfort.

5. Control Your Elbow Movement:

Bend your elbows as you lower your body, but avoid locking them in the drop position. Locking your elbows can place undue stress on the joints, leading to potential injuries.

6. Gradually Increase Intensity:

Start with a few repetitions and gradually increase the number over time. This progressive approach allows your muscles to adapt and strengthen gradually.

7. Listen to Your Body:

If you experience any pain or discomfort during the exercise, stop immediately and consult with a qualified fitness professional. Pain or discomfort may be a sign of incorrect form or an underlying issue.

By following these recommendations, you can safely and effectively incorporate the Decline Push Up into your fitness routine and reap the benefits of improved upper body and core strength.

Benefits of the Decline Push Up Exercise
Benefits of the Decline Push Up Exercise

Benefits of the Decline Push Up Exercise

The Decline Push Up offers numerous benefits for your fitness and strength training journey:

1. Upper Body Strength:

The primary target of the Decline Push Up is your upper body, specifically the chest, shoulders, and triceps. As you perform this exercise regularly, you’ll notice improvements in your upper body strength.

2. Core Engagement:

To maintain proper form during the Decline Push Up, you need to engage your core muscles. This engagement not only helps you perform the exercise correctly but also enhances your core strength and stability.

3. Variation and Progression:

If you’ve mastered the basic Push Up, the Decline Push Up offers a challenging variation that keeps your workouts interesting and helps you progress in your strength training journey.

4. Balanced Muscle Development:

The Decline Push Up can help address muscle imbalances in the upper body, promoting balanced muscle development.

Decline Push up Recommendations
Decline Push up Recommendations

Alternative Exercises to the Decline Push Up

While the Decline Push Up is an excellent exercise, it’s always a good idea to incorporate variety into your workout routine. Here are some alternative exercises that target similar muscle groups and can help you achieve your strength training goals:

1. Incline Push Up:

The Incline Push Up is the opposite of the Decline Push Up. In this variation, your hands are placed on an elevated surface (e.g., a bench), while your feet remain on the ground. It’s a great exercise for beginners or as a less intense alternative.

2. Plyometric Push Up:

For those seeking a high-intensity challenge, the Plyometric Push Up is a dynamic variation that involves explosive movements. You push off the ground and clap your hands before returning to the starting position, enhancing power and explosiveness in your upper body.

3. Diamond Push Up:

The Diamond Push Up targets the triceps and chest muscles by placing your hands close together in a diamond shape beneath your chest. This variation requires greater strength in the triceps and can be more challenging than the traditional Push Up.

4. Archer Push Up:

The Archer Push Up is an advanced variation that involves shifting your weight to one side and lowering your body towards that arm while keeping the other arm straight and extended. This exercise targets the chest and shoulder muscles, improving strength and stability in the upper body.

5. Dumbbell Chest Press:

The Dumbbell Chest Press is performed while lying on a bench or stability ball, using dumbbells to perform a chest press. This exercise targets the chest, shoulders, and triceps and can be an effective way to build upper body strength and muscle definition.

Incorporating a variety of exercises into your fitness routine can help you target different muscle groups and prevent plateaus in your progress. When selecting exercises, consider your fitness level and goals, and always prioritize proper form to reduce the risk of injury.


The Decline Push Up is a valuable addition to your strength training routine, offering a challenging way to build upper body and core strength. By following the step-by-step instructions and recommendations provided in this guide, you can perform the Decline Push Up safely and effectively. Additionally, don’t hesitate to explore alternative exercises to keep your workouts diverse and engaging. Remember that consistent training, proper form, and gradual progression are the keys to achieving your fitness goals with the Decline Push Up and similar exercises.

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