How to do the Decline Push-Up
Step by step
- Set your feet up on a bench or box and hands on the floor below your shoulders.
- Brace your core so your body is one straight line from heels to head.
- Bend your elbows and lower your head and chest toward the floor.
- Press firmly back up to straight arms without letting your hips drop.
The thing people get wrong
The raised feet shift more load onto your upper chest and shoulders - keep your core tight so your lower back does not sag under the harder angle.
Coaching cue
Look at the floor just ahead of your hands so your neck stays in line with your spine.
Stay safe
Put the box against a wall so it cannot slide out from under your feet.
Make it easier or harder
- Easier: Use a lower box under your feet.
- Harder: Raise your feet higher, or take three seconds to lower each rep.
Muscles worked
- Primary: Chest, Front delts
- Secondary: Triceps, Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.