Decline Push-Ups

First of all thanks for landing this article, if you are searching for How To Do Decline Push-Ups Properly then we must say you are in the right place.
So without getting into the query less directly jump on the Decline Push-Ups.

Exercise Details:

  1. Force: Push
  2. Dynamic stabilizer: Biceps Brachii (Short Head Only)
  3. Synergists: Sternal (Lower) Pectoralis Major, Anterior Deltoid, Triceps Brachii
  4. Target muscle: Clavicular (Upper) Pectoralis Major
  5. Mechanics: Compound

How To Do Decline Push-Ups?

  1. With a bench behind you, get on your hands and knees.
  2. Position your hands slightly wider than shoulder width.
  3. Place your feet on the bench and straighten your body.
Decline Push-Ups


  1. Keeping your body straight.
  2. Inhale as you lower your chest to the floor by flexing your elbows.
  3. Exhale as you push yourself back up to the starting position.
  4. Repeat for the prescribed number of repetitions.

Some Tips:

  1. Keep your body straight.
  2. Do not allow your belly to sag or your neck to extend as you near the floor.
  3. Keep your elbows tucked into your body a little.
  4. This will reduce the pressure on your shoulder joints.
  5. Instead of using a bench to elevate your feet, it’s best to use a stability ball for reasons explained on the stability ball decline push-up page.
  6. Make the decline push-up exercise easier by resting your knees instead of your feet on the bench.
  7. Make the exercise more difficult by getting a partner to hold a weight plate on your back.
  8. You could also wear a weighted vest or load with a chain.

How To Do Decline Push-Ups Video:

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