How to Do the Decline Push-Up

Beginner · Bodyweight · Targets Chest, Shoulders, Triceps

Decline Push-Up demonstration
💪 Chest, Shoulders, Triceps🏋️ Bodyweight📊 Beginner🏷️ Strength

How to perform it

  1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
  2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
  3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
  4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Muscles worked

The Decline Push-Up primarily targets your Chest, with support from your Shoulders, Triceps. No equipment needed — train it anywhere.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Decline Push-Up slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.