Decline push-up: how to do it and what it works

Push-up with feet raised that increases the pushing demand.

Main muscles

Pectoralis major

Secondary muscles

Deltoid, Triceps brachii

Equipment

Bodyweight, Box or step

Image: start and end of the movement.

Decline push-up

Push-up with feet raised that increases the demand on the upper chest, shoulders and core.

Form. Place your feet at a stable height, keep your body rigid and lower with controlled elbows.

Common mistake. Sinking the lower back, using an excessive height, or pushing your head forward to shorten the range.

Pectoralis major · Bodyweight, Box or step

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.

Other exercises for the same muscles

Push-upsPectoralis major · Triceps brachii · 14 variations

Bench pressPectoralis major · 10 variations

BurpeeQuadriceps · Pectoralis major · 5 variations

DipsTriceps brachii · Pectoralis major · 3 variations

Dumbbell flyPectoralis major · 2 variations

Close-grip dumbbell bench pressPectoralis major · Triceps brachii · 2 variations