Decline Push-Ups

Muscles worked: Chest · Also: Shoulders, Triceps

Decline Push-Ups raise the feet instead of the hands, shifting more weight onto the upper body and upper chest. Your feet rest on a step or bench while your hands stay on the floor.

The higher the feet, the harder the press, so start with a low step. Keep your body straight, lower slowly, and stop the set if your shoulders start to ache — decline push-ups load the shoulders more than the flat version.

How to do it

1. Place your feet on a low step or bench and your hands on the floor, with your body straight from head to heels.
2. Lower your chest toward the floor slowly, keeping your hips level.
3. Press back up without letting your hips sag.
4. Start with a low step — the higher the feet, the harder the press.
5. Stop the set if your shoulders start to ache; decline push-ups load the shoulders more than the flat version.

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.