Exercise guide
Decline Push-Up
The Decline Push-Up is performed with the feet elevated on a box or bench. This shifts more bodyweight toward the hands and increases the demand on the chest, shoulders, and triceps. A higher foot position generally makes the exercise more difficult.
Training context
How is the Decline Push-Up different?
Elevating the feet changes the body angle and increases the amount of weight supported by the upper body. The exercise also requires the abdominals and glutes to prevent the hips from sagging.
The support must remain stable and should not be so high that the body position becomes difficult to control. Hand width should be based on shoulder comfort rather than a fixed measurement.
Technique overview
Keep the body straight from shoulders to heels
Place the feet on a stable support and establish a firm plank. Lower the chest toward the floor while keeping the elbows on a comfortable path. Press back without allowing the hips to sag or rise first. Reduce the support height when full-range repetitions cannot remain controlled.
Treat this as an overview and use a range, pace, and setup you can control.