Decline Push-Up

Increased load and upper chest emphasis — a push-up variation with elevated feet that shifts more weight to upper body and targets upper pecs

---

⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal-to-Inclined)
Primary Muscles	Chest (upper emphasis), Front Delts
Secondary Muscles	Triceps
Equipment	Bench, box, or elevated surface
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

---

🎯 Setup

Starting Position

1. Elevation height: Start with 6-12 inches (bench, step, or box)
2. Foot placement: Toes or tops of feet on elevated surface, stable position
3. Hand placement: On floor, shoulder-width apart (or wider/narrower as preferred)
4. Body alignment: Straight line from head to elevated heels — slight decline angle
5. Core position: Abs braced hard to prevent hip sag in declined position

Equipment Setup

Equipment	Setting	Notes
Elevation height	6-24 inches	Higher = harder (more load on upper body)
Surface stability	Stable bench, box, or step	Must not move during exercise
Hand position	Standard shoulder-width	Or use wide/narrow variations
Floor surface	Non-slip	Hands must not slide

Setup Cue

"The higher your feet, the harder it gets — start low (6-12 inches) and progress height gradually"

---

🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent with increased load

1. Start in declined plank with feet elevated
2. Take a breath and brace core hard
3. Lower chest toward floor by bending elbows
4. Elbows at 45-75° angle from body (depends on hand width)
5. Lower until chest is 1-2 inches from floor

Tempo: 2-3 seconds

Feel: More weight on upper body, upper chest and front delts loading

⏸️ Bottom Position

What's happening: Maximum stretch with elevated feet

1. Chest hovers 1-2 inches from floor
2. Elbows bent at ~90° angle
3. Body maintains straight declining line
4. Feel stretch across upper chest

Common error here: Hips sagging toward floor due to declined angle. Brace core harder.

⬆️ Pressing

What's happening: Driving back to elevated start position

1. Press palms powerfully through floor
2. Extend arms while maintaining body alignment
3. Push until arms fully extended
4. Squeeze upper chest and shoulders at top

Tempo: 1-2 seconds (controlled, powerful)

Feel: Upper chest, front delts, and triceps working hard

🔝 Lockout

What's happening: Full arm extension in declined position

1. Arms fully locked at top
2. Body still in straight declining line
3. Shoulder blades stable
4. Reset breath for next rep

Key Cues

Primary Cues

• "Straight body from feet to head" — prevents hip sag
• "Push the floor away" — power generation
• "Feel it in your upper chest and shoulders" — awareness cue

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Endurance	1-0-1-0	1s down, no pause, 1s up, no pause

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Upper Pectoralis Major	Horizontal adduction with shoulder flexion emphasis	████████░░ 80%
Anterior Deltoid	Shoulder flexion — significantly increased vs. standard	████████░░ 75%

Secondary Muscles

Muscle	Action	Activation
Triceps	Elbow extension	███████░░░ 70%

Stabilizers

Muscle	Role
Core	Resist hip sag in declined position (increased demand)
Serratus Anterior	Scapular stability and protraction
Rotator Cuff	Stabilize shoulder under increased load

Muscle Emphasis

Compared to standard push-up: Decline increases upper chest activation by 15-25% and front delt activation by 20-30%. The higher the feet, the more the movement resembles an incline press or pike push-up pattern. Excellent for upper chest development.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips sagging	Lower back arches downward	Back strain, declined angle makes this worse	Brace core aggressively, squeeze glutes
Piked hips	Hips rise up, body bends at waist	Reduces effectiveness, makes it easier	Keep body in straight declining line
Feet sliding off	Unstable foot position	Dangerous mid-set	Use stable surface, secure foot placement
Starting too high	Feet on very high surface (24"+ elevation)	Too difficult, form breaks down	Start with 6-12 inches, progress slowly
Head dropping	Looking straight down	Neck strain, misalignment	Look 6-12 inches ahead on floor

Most Common Error

Hip sag due to declined position — the declined angle increases the challenge on your core. If your hips sag toward the floor, you're putting excessive stress on your lower back. This is more common in decline push-ups than standard. Brace harder.

Self-Check Checklist

• Feet stable on elevated surface (not sliding)
• Body forms straight line from head to elevated feet
• No hip sag or piking at waist
• Chest lowers to within 1-2" of floor
• Full arm extension at top

---

🔀 Variations

By Emphasis

Upper Chest Focus

Variation	Change	Why
Wide Decline Push-Up	Hands wider than shoulders	More chest stretch
Deficit Decline Push-Up	Hands on blocks, feet elevated	Maximum ROM for chest
Tempo Decline (4-1-2)	Slow eccentric, pause	Time under tension

Easier Versions

Variation	Change	Why
Low Decline	Feet only 6 inches elevated	Minimal added difficulty
Standard Push-Up	Feet on floor	Regression
Incline Push-Up	Hands elevated instead	Much easier

Harder Versions

Variation	Change	Why
High Decline	Feet 24+ inches elevated	Approaching pike push-up difficulty
Weighted Decline	Weight vest or plate on back	Progressive overload
Single-Leg Decline	One foot elevated	Unilateral stability challenge

Height Progression

Elevation	Difficulty	Body Weight %
6 inches	Easy	~70%
12 inches	Moderate	~75%
18 inches	Hard	~80%
24+ inches	Very Hard	~85%+

Hand Position Variations

Hand Position	Emphasis
Wide Decline	Upper chest emphasis
Standard Decline	Balanced
Narrow Decline	More triceps, still upper chest
Diamond Decline	Maximum triceps with elevation

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	4-5	6-10	2-3 min	Bodyweight+	1-2
Hypertrophy	3-4	8-15	90s	Bodyweight	1-3
Endurance	2-3	15-25+	60s	Bodyweight	2-3

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	After main pressing	Upper chest accessory
Push/Pull/Legs	Mid-session on push day	After bench/overhead press
Full-body	After main compounds	Chest accessory work
Bodyweight only	Primary or secondary push	Main upper chest developer

Frequency

Training Level	Frequency	Volume Per Session
Beginner	Not recommended	Master standard push-ups first
Intermediate	2-3x/week	3 sets
Advanced	3-4x/week	3-4 sets

Progression Scheme

Progressive Overload

Progress by: 1) Adding reps (8→12→15), 2) Increasing elevation height (12"→18"→24"), 3) Adding tempo, 4) Adding weight vest, 5) Adding deficit with blocks

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Standard Push-Up	Can't do 8 decline push-ups
Low Decline (6")	Building toward full decline
Incline Push-Up	Need significant regression

Progressions (Harder)

Exercise	When Ready	Link
High Decline (24"+)	Can do 15+ reps at 12-18"
Weighted Decline	Can do 20+ reps
Pike Push-Up	Want more vertical pressing

Alternatives (Same Goal, Different Movement)

With Equipment

Alternative	Equipment	Good For
Incline Bench Press	Barbell/dumbbells, incline bench	Heavy upper chest loading
Landmine Press	Barbell, landmine attachment	Upper chest and front delts
Overhead Press	Barbell/dumbbells	Front delt emphasis

Bodyweight Only

Alternative	Difference
Pike Push-Up	More vertical, more shoulders
Pseudo Planche Push-Up	Horizontal, advanced pushing
Handstand Push-Up (wall)	Vertical pressing, hardest

Upper Chest Focus

Alternative	Benefit
Incline Dumbbell Press	Adjustable angle, heavy loads
Low-to-High Cable Fly	Isolation with constant tension
Incline Bench Press	Barbell loading

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
High blood pressure	Head-down position increases pressure	Avoid or use minimal elevation
Shoulder impingement	More shoulder stress than standard	Reduce elevation, monitor pain
Wrist pain	Same wrist extension as standard	Use push-up handles
Lower back issues	Declined angle increases core demand	Use lower elevation or regress
Vertigo/dizziness	Head-down position	Avoid this variation

Stop Immediately If

• Dizziness or lightheadedness (blood rushing to head)
• Sharp shoulder pain
• Feet sliding off surface mid-rep
• Severe lower back pain

Form Breakdown Signals

Sign	What It Means	Action
Hips sagging severely	Core failure under load	End set or reduce elevation
Feet sliding	Unstable surface or fatigue	Fix surface or end set
Incomplete ROM	Muscular fatigue	End set
Head dropping between arms	Neck/shoulder fatigue	End set, rest

Safe Failure

How to safely fail a decline push-up:

1. Lower to floor: Rest chest on floor, step feet down
2. Step down mid-set: Remove feet from elevation, continue on floor
3. Rest at top: Pause in plank, catch breath
4. Don't: Try to bail while lowering (may face plant)

Surface Stability

ALWAYS use a stable surface that won't move or slide. A wobbly bench can cause you to fall and injure yourself. Test stability before starting your set.

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Flexion, horizontal adduction	Full ROM with more flexion emphasis	🟡 Moderate-High
Elbow	Flexion/Extension	~90-180°	🟢 Low-Moderate
Wrist	Extension stability	~70° extension	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full overhead flexion	Can raise arms overhead comfortably	Reduce elevation height
Wrist	70° extension	Can hold standard plank	Use push-up handles
Thoracic	Adequate extension	Can maintain neutral spine in decline	Work on thoracic mobility

Joint Health Note

Decline push-ups increase shoulder flexion stress compared to standard push-ups. If you have shoulder impingement issues, this variation may aggravate it. Start with low elevation and monitor symptoms.

---

❓ Common Questions

How high should I elevate my feet?

Start with 6-12 inches and progress gradually. A standard bench (16-18") is a good intermediate target. Going higher than 24" approaches pike push-up territory and dramatically increases difficulty. Most people work best in the 12-18" range.

Do decline push-ups build upper chest?

Yes. Decline push-ups shift the angle to emphasize the upper (clavicular) portion of the pectoralis major, similar to an incline bench press. The higher the elevation, the more upper chest and front delt involvement.

Are decline push-ups harder than standard?

Yes, significantly. Elevating your feet increases the percentage of your body weight that your upper body must press. At 12" elevation, you're lifting approximately 70-75% of your body weight vs. 65% for standard push-ups.

Can I do decline push-ups if I have high blood pressure?

Consult your doctor first. The head-down position in decline push-ups can increase blood pressure temporarily. Many people with controlled BP are fine, but check with your healthcare provider.

Why do my abs burn during decline push-ups?

The declined angle dramatically increases core demand to prevent hip sagging. This is normal and beneficial — you're building core strength along with upper body strength.

Should I do decline or pike push-ups for shoulders?

Pike push-ups target shoulders more directly (more vertical angle). Decline push-ups are still primarily a chest exercise with increased shoulder involvement. For shoulder emphasis, pike push-ups are better.

---

📚 Sources

Biomechanics & Muscle Activation:

• Cogley, R.M., et al. (2005). Comparison of Muscle Activation Using Various Hand Positions During the Push-Up Exercise — Tier A
• Ebben, W.P., et al. (2011). Electromyographic Analysis of Push-Up Variations — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Overcoming Gravity (Steven Low) — Tier B
• Convict Conditioning (Paul Wade) — Tier C

Technique:

• StrongFirst — Tier B
• GMB Fitness — Tier C
• Calisthenicmovement — Tier C

---

For Mo

When to recommend this exercise:

• User wants to develop upper chest
• User has mastered standard push-ups (can do 15-20 reps)
• User wants to increase bodyweight pushing difficulty
• User is working toward advanced calisthenics progressions

Who should NOT do this exercise:

• High blood pressure (uncontrolled) → Stick with standard or incline
• Cannot do 10+ standard push-ups → Build base strength first
• Shoulder impingement issues → May aggravate, start low and monitor
• Vertigo or dizziness → Avoid head-down positions
• Unstable surface available → Safety risk

Key coaching cues to emphasize:

1. "Start with low elevation (6-12 inches) and progress slowly"
2. "Brace your core hard — decline makes hip sag worse"
3. "Feel this in your upper chest and front shoulders"

Common issues to watch for in user feedback:

• "My lower back hurts" → Core weakness causing hip sag — reduce elevation
• "I feel dizzy" → Blood rushing to head — reduce/avoid elevation
• "My feet keep sliding off" → Unstable surface or foot positioning issue
• "This is too easy" → Increase elevation height gradually
• "My shoulders hurt" → May be too much shoulder flexion — reduce elevation

Programming guidance:

• Pair with: Rows, overhead press, lower chest work
• Avoid same day as: Heavy incline bench if also doing that
• Typical frequency: 2-3x per week
• Placement: After main pressing movements

Progression signals:

• Ready to progress when: Can do 12-15 reps at current elevation with perfect form
• Increase difficulty: Raise elevation height by 6 inches, add weight vest, or add tempo
• Regress if: Cannot maintain straight body line, form breaks before 6 reps, excessive hip sag

Elevation progression:

• Beginner to decline: 6" elevation
• Intermediate: 12-18" elevation
• Advanced: 20-24" elevation
• Expert: Weighted or moving toward pike push-ups

---

Last updated: December 2024