How do you do the Decline Push Up?

Put the balls of your feet on a bench and your hands on the floor just outside shoulder width. Brace your abs so your body is one straight line from shoulders to ankles. Lower with your elbows at about 45 degrees until your chest or forehead nearly reaches the floor. Press back up to straight arms without letting your hips sag.

What muscles does the Decline Push Up work?

Mainly the chest and front delts, with help from the triceps and abs.

What are common Decline Push Up mistakes?

Hips sagging toward the floor. Flaring the elbows straight out to the sides. Losing the straight body line by not bracing the abs.

Decline Push Up: how to do it, form cues and muscles worked

How to do it

Put the balls of your feet on a bench and your hands on the floor just outside shoulder width.
Brace your abs so your body is one straight line from shoulders to ankles.
Lower with your elbows at about 45 degrees until your chest or forehead nearly reaches the floor.
Press back up to straight arms without letting your hips sag.

Key cues

Hands under your shoulders
Straight line from shoulders to ankles
Elbows about 45 degrees from your body
Lower until you nearly touch the floor

Common mistakes

Hips sagging toward the floor
Flaring the elbows straight out to the sides
Losing the straight body line by not bracing the abs

Muscles worked

Primary: Chest and front delts
Secondary: Triceps and abs

Equipment

Bench.

References

StrengthLog: Decline Push-Up
NASM: Decline Push-Up
ATHLEAN-X: How to Do Decline Pushups