Decline Push-Up

Push-up has long been an exercise staple in training programs for their versatility and for full-body strengthening effects. It can be performed without equipment and are easily adjustable to increase or decrease intensity.

If you’re ready to take your push-ups to the next level, try implementing decline push-up. The benefits of push-ups are vast, but you can reap more benefits by trying a variation like the decline push-up. By raising the feet and changing the angle of the body, the muscle load increases.

We’ll uncover how to execute this exercise, how to implement it into your workout, the muscles worked, and more.

How To Do

  1. Be sure you have a sturdy bench or elevated surface that can support your body weight. Starting from an all-fours position, bring your feet up to the bench and place them slightly apart.
  2. Place your hands on the ground, slightly wider than shoulder-width apart.
  3. Lengthen the legs and spine so that your back is flat and there is a straight line from head to heels.
  4. Keep your core engaged to prevent sagging the hips or arching the lower back.
  5. To lower the body, bend the elbows to about a 45-degree angle or until the chest is just above the ground.
  6. Exhale as you push through the palms to raise the body back to the starting position.
  7. Perform the desired number of repetitions, keeping a focus on proper form.

Tips From Expert

  • Ensure the raised surface is stable and won’t move as you perform the push-up. Ideal options include a chair, plyometric box, and sofa. 
  • Your feet should be on the end of the raised surface with your toes forming the main contact point.
  • Keep your hands directly under your shoulders. They should be at a slightly wider than shoulder-width grip.
  • Make sure you keep a straight line from your head to your heels. To do this, keep your core engaged throughout the movement.
  • Avoid letting your glutes rise or your hips sag. You should be able to maintain a tight body position at all times.

Optimal Sets and Reps

The ideal number of reps will vary depending on an individual’s strength, body weight, and training style. See the table below to get an idea of the loading recommendations to reach your goal.

Training Type Sets Reps
Strength Training 3–5 1–6
Hypertrophy 3–4 8–12
Endurance Training 2–3 15–20
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Decline Push-Up

How to Put in Your Workout Split

The decline push-up can maximize your upper body workouts by emphasizing the upper pecs and shoulders. It challenges the body’s stability and core by placing the feet in an elevated position.

Here are a few ways to incorporate the decline push-up for next-level training in the shoulders and chest:

  • Push/Pull Split — Implement the decline push-up on your push days. It can be incorporated with other push exercises like the bench press, tricep pulldowns, and overhead press. Follow it up with a pull day incorporating lat pulldowns, biceps curls, and face pulls.
  • Upper Body Split — Work decline push-ups into your sets alongside any other upper body exercises. Create a circuit of bicep curls, bent-over rows, bench presses, and decline push-ups for a killer upper-body workout.

You might be wondering, how many push-ups are too many? In general, it’s best to align your reps and sets with your training style from the table above. Take proper rest days to allow for recovery in sore muscle groups.

It’s important to note that trained individuals can perform significantly more push-ups than untrained individuals.

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Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Clavicular Head Of Pectoralis Major

The pectoralis major muscle is what’s commonly known as the pecs, and consists of two different heads. The clavicular head is one of the two heads, the other being the sternal head.

It assists the body with rotating the arm inward, bringing the arm across the body, and flexing the shoulder. Without it, we can’t give a hug, swing, throw, or reach for something above or in front of us.

During a push-up, this muscle helps stabilize the shoulder and plays a key role in pushing off the ground.

In a regular push-up from the floor, the clavicular head has a muscle activation rate of around 30% MVIC. This gives us an idea of this muscle’s engagement in a decline push-up, which is even more challenging.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Anterior Deltoid

The anterior deltoid is one of three parts of the deltoid and is located in the front of the shoulder. It helps with shoulder flexion (raising the arm forward), abduction (lifting away from the body), and rotating the arm inward.

The anterior deltoid helps push the body upward and stabilizes the shoulder during a push-up, similar to the clavicular head. The muscle activation rate is slightly less than the clavicular head, with around a 25% MVIC.

Triceps Lateral Heads

The triceps lateral head is one of three heads of the triceps muscle. Its main functions are to stabilize the elbow in pushing movements and extend the elbow joint.

During a push-up, it extends the elbow and helps push the body away from the ground in the upward phase.

Triceps Medial Heads

Working in conjunction with the other two heads, the triceps medial head also assists in stabilizing and extending the elbow joint.

The medial head is particularly engaged when the elbows are close to the body. They help to stabilize the arm and maintain control throughout the push-up movement.

Triceps Long Heads

The long head assists with extension and adduction (moving away from the midline) of the arm at the shoulder joint. The long head is also responsible for stabilizing the shoulder, which is unique to this head of the triceps.

During the push-up, this muscle is essential for stabilizing the shoulder through the entire range of motion.

Upper Rectus Abdominis

The upper rectus abdominis is the upper portion of the abdomen and helps the body move the spine forward. Exercises like crunches and sit-ups rely on this muscle to bring the ribs towards the hips.

This muscle keeps the body in a straight line, preventing sagging of the hips and lower back during the push-up.

Lower Rectus Abdominis

Conversely, the lower rectus abdominis is in the lower portion of the abdomen between the navel and the pubic bone. It moves the hips towards the ribs in exercises such as leg lifts and reverse crunches.

This muscle engages to support your body and protect the lower back throughout the entire push-up movement.

Erector Spinae

Surrounding the spine is a group of muscles called the erector spinae. Together, they help extend, laterally flex (bend the spine to the side), and rotate the spine.

They also play a key role in stabilizing the spine and keeping our posture in an upright position. During the decline push-up, this muscle aids in supporting a neutral spine throughout the entire range of motion.

Serratus Anterior

The serratus anterior is sometimes described as a fan-shaped muscle that attaches the shoulder blade to the rib cage. It’s essential for stabilizing and protracting (moving forward) the shoulder blades, and in raising the arm above the head.

It stabilizes the shoulder blade against the ribcage as you execute the decline push-up.

Wrist Flexors

The group of muscles responsible for bending the wrist (palm towards the forearm) and flexing the fingers are the wrist flexors. Tasks like gripping, lifting, typing, throwing, and anything that requires fine motor skills rely on the wrist flexors.

As you lower your body and push back up, the wrist flexors contribute to stabilizing the wrist in a decline push-up.

Wrist Extensors

The wrist extensors are a group of muscles that assist in extending the wrist and fingers backward. They’re located on the back of the forearm and help with tasks that require pushing, lifting, or releasing an object.

Along with the wrist flexors, the extensors keep the wrist stable through the entire range of motion in a decline push-up.

Equipment

Bodyweight

Chair

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Chair

Use for stability during exercises. Ensure it's sturdy and level.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

T Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Plyo Push-Up

Grasshopper Push-Up

Spider Push-Up

Knee Push-Up

Standing One-Arm Chest Stretch

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Chest Press Machine

Banded Push-Up

Negative Push-Up

Dumbbell Svend Press

Who Should Do?

Individuals Who Have Mastered The Traditional Push-Up

Over time, muscle adaptation can occur and the body needs mechanical tension and metabolic stress for effective hypertrophy (muscle growth). Metabolic stress is the strain on your body’s energy systems during intense exercise or physical activity.

If the traditional push-up is relatively easy, additional load, intensity, or duration should be implemented for muscle growth and strength. This principle is known as progressive overload. This can be accomplished by adding weight, sets, or reps, or implementing a variation like the decline push-up.

If you’ve perfected your form and are ready to bring your push-ups to the next level, implement the decline push-up.

Individuals Looking To Target The Upper Chest

The bench press is undoubtedly one of the best exercises to strengthen the upper pectoralis, but variation can be beneficial. 

Similar to how changing the incline in a bench press changes muscle activation, the same applies to the push-up. 

This variation of push-ups emphasizes the upper chest, thanks to the head-down angle. Because the feet are elevated, more weight is put on the upper chest muscles. 

If a well-defined chest is one of your fitness goals, implement the decline push-up for added intensity and variation.

Who Should Not Do?

Those With Weak Core Strength

You might be wondering, do push-ups work abs? Yes, in fact, push-ups work most muscles of the core. 

For those with a weaker core, the decline push-up might not be an exercise that’s right for you. Build core strength with exercises like crunches, sit-ups, or Russian twists. Once you’ve established good core strength, you can attempt the traditional push-up or push-up variations.

Attempting the decline push-up with a weak core can limit your ability to perform the exercise correctly. This can lead to not recruiting the right muscles, or worse, strains or injuries. 

Those Who Have Balance Issues

The decline push-up increases load and intensity and also requires more balance and coordination than the push-up. 

The elevated feet put the body in a head-down position, which can be problematic for some. Having the heart below the head is not advisable for certain individuals. Those who are pregnant, have cardiovascular issues or are prone to dizziness should avoid this exercise.

Additionally, placing your feet on top of the bench can also be difficult to maneuver. If balance and coordination are not your forte, opt for a different exercise. ]

Benefits Of The Decline Push-Up

Builds Strength

The element of the additional load from the decline can help maximize muscle activation and strengthen the upper chest.

The engagement of the shoulders and triceps provides a challenging workout for the whole upper body. The core muscles are also put to the test as the abs, obliques, and back stabilize the whole body.

While the primary muscle utilized is in the upper chest, expect to build strength throughout the upper body and core.  

Increases Muscle Mass

Adding this variation to your workout can increase the intensity of your push-ups. As mentioned above, progressive overload plays a key role in hypertrophy.

By targeting the upper chest specifically, you can develop a defined upper chest. Be sure to implement exercises that target the lower chest, like chest flys, to create a well-balanced upper body. 

One study found that integrating advanced resistance training techniques like the decline push-up can maximize hypertrophy. It suggests additional stimulus can break through plateaus and prevent monotony.

Improves Stability 

In order to properly execute the decline push-up, the entire body is conditioned to work together as one unit. This requires the core to stabilize the spine and many muscle groups working together.

The decline push-up is a great way to work on improving your stability. It demands core activation, joint stability, whole-body integration, and body alignment.]

Frequently Asked Questions

What are decline push-ups good for?

Decline push-ups are good for variation in training, upper chest development, increasing upper body strength, and core development. They’re also a good progression from a traditional push-up.

How many decline push-ups can the average person do?

One study showed that males could perform an average of 50 push-ups per minute versus 43 push-ups per minute for women. Given that the decline push-up is more challenging, the average amount is presumably less.

Are decline push-ups harder than normal?

Yes, decline push-ups are harder than traditional push-ups. Because the feet are elevated, there is an additional load placed on the upper body. Also, they require more balance and coordination than a regular push-up.

Do decline push-ups hit the upper chest?

Yes, decline push-ups specifically target the upper chest. The decline position places a heavier load on the clavicular head of the pectoralis major (the large pec muscle). Incline and regular push-ups have less emphasis on the upper chest.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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