Push up (declined)
Decline push ups are a powerful bodyweight exercise that elevate your feet to target the upper chest and shoulders more intensively than standard push-ups. Primary muscles activated include the pectoralis major, deltoids, triceps, and core stabilizers. Athletes benefit from increased upper body strength and enhanced shoulder stability, leading to better performance in sports requiring upper body power and endurance. This exercise also supports improved balance and coordination, making it an excellent addition to any athlete’s training regimen.
| Primary muscle group: | Chest |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
17
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1With a bench behind you, kneel down with your knees and hands touching the floor. Your hands should be a little wider than shoulder width apart.
- 2Place your feet on the bench and straighten your body so that your toes touch bench and your hands touch the ground.
- 3Keep your body straight and your elbows slightly tucked in. This is your starting position.
- 4Inhale as you lower your chest to the floor by bending your elbows.
- 5Then reverse the movement and go back to the starting position. You have completed your first repetition.
- 6Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Ensure your hands are placed slightly wider than shoulder-width apart.
Keep your fingers spread out to distribute the weight evenly on your palms for better stability.
Maintain a tight core throughout the movement.
Engaging your core helps to keep your body in a straight line from your head to your feet, preventing sagging or arching of your lower back.
Use a stable and appropriately high surface for foot placement to avoid shifting or instability.
The height should be challenging but allow you to maintain proper form.
Lower your body slowly and with control.
Avoid bouncing or allowing gravity to speed you through the descent; this will increase muscle activation and reduce the risk of injury.
Inhale as you lower your body and exhale as you push back up.
Proper breathing ensures you maintain energy and muscle engagement.
Keep your elbows at about a 45-degree angle from your body.
This reduces the strain on your shoulder joints and engages your chest muscles more effectively.
Keep your head in a neutral position, in line with your spine.
Avoid dropping your head or looking forward excessively; this prevents neck strain.
If you're new to declined push-ups, start with a lower elevation and gradually increase as your strength improves.
Consider using parallettes or push-up handles to enhance your range of motion and minimize wrist strain.
Regularly include declined push-ups in your workout routine to build up your upper chest, shoulders, and triceps.
Aim for multiple sets and progressively increase the number of repetitions as your strength enhances.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
