# Decline Push Up

> A push-up with your feet raised on a bench, shifting the load toward the upper chest and shoulders.

Page: https://fitnessie.app/exercises/decline-push-up/
Type: Bodyweight · Push
Demo video: https://fitnessie.app/demos/decline-push-up/acc8497703ba4b29.mp4

## How to do it

1. Put the balls of your feet on a bench and your hands on the floor just outside shoulder width.
2. Brace your abs so your body is one straight line from shoulders to ankles.
3. Lower with your elbows at about 45 degrees until your chest or forehead nearly reaches the floor.
4. 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](https://www.strengthlog.com/decline-push-up/)
- [NASM: Decline Push-Up](https://www.nasm.org/resource-center/exercise-library/decline-push-up)
- [ATHLEAN-X: How to Do Decline Pushups](https://learn.athleanx.com/articles/how-to-do-decline-pushups)