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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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