How to do the Decline Push-Up
- Place your feet on a bench and position your hands on the floor, wider than your shoulders.
- Straighten your body to form a straight line from heels through hips to head.
- Bend your elbows and lower your chest towards the floor, keeping your body straight throughout.
- Push yourself back up to the starting position, straightening your arms fully at the top.
Full technique — 7 steps
- Place your feet on a bench or box and set your hands on the floor slightly wider than shoulder width.
- Walk your hands out until your body forms a straight line from heels through hips to head.
- Keep your torso rigid by squeezing your glutes, tightening your stomach, and keeping your neck neutral.
- Bend your elbows and lower your chest toward the floor with elbows angled slightly back.
- Descend until your chest is just above the floor without letting your hips sag or pike.
- Press through your palms to drive your body upward as one unit.
- Finish at the top with elbows straight and shoulders directly over your hands.
Common mistakes
- Hips sagging below torso
- Piking hips toward the ceiling
- Elbows flaring straight out
- Cutting the bottom range short
- Reaching head toward floor first
Form cues
- Keep hips level
- Lower chest first
- Press through the palms
- Elevate feet consistently
