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All chest exercisesChest · Calisthenic

Decline Push-Up

Feet elevated shifts load to the upper (clavicular) chest and front delts.

IntermediateBench / box3 × 8–15
Decline Push-Up demonstration thumbnail — How To Do A Decline Push Up
Upper chestBench / box

Decline Push-Up

Demo · PureGym

Verified Decline Push-Up demonstration by PureGym. Click to play.

How to do the Decline Push-Up

  1. 1Rigid plank line
  2. 2Chest to floor
  3. 3Drive shoulders away at lockout

Benefits of the Decline Push-Up

  • Builds strength and size in the upper chest through a full, controlled range of motion
  • Also trains front delts as supporting movers
  • Simple equipment, high return — easy to program anywhere
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services