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Instructions
- Place your feet on a plyobox and hands on the floor, shoulder-width apart.
- Align your body from head to heels in a straight line.
- Lower your chest toward the floor by bending your elbows.
- Pause briefly at the bottom without touching the floor.
- Push through your palms to return to the starting position.
Technical Tips
- Keep your core tight to prevent sagging in the lower back.
- Avoid flaring your elbows out excessively.
- Ensure your head stays aligned with your spine.
Breathing Tips
- Inhale as you lower your body.
- Exhale as you push back up.
Medical restrictions
- Shoulder impingement
- Wrist tendonitis
- Lower back pain
- Recent chest or triceps injury
Description
The Decline Push-Up is an effective bodyweight exercise designed to build upper body strength and muscular endurance, particularly targeting the upper chest, shoulders, and triceps. By elevating the feet on a stable surface like a plyobox, the angle of the movement increases resistance on the upper pectoral muscles, making it more challenging than the traditional push-up. This exercise also requires significant core engagement to maintain body alignment, enhancing overall trunk stability. Ideal for intermediate to advanced fitness levels, the Decline Push-Up helps develop pressing power and improves posture and scapular control. It is commonly integrated into calisthenics, CrossFit, and general strength training routines, and is valued for its efficiency in working multiple upper body muscle groups simultaneously without needing complex equipment. The Decline Push-Up is particularly beneficial for individuals looking to progress beyond standard push-ups or those aiming to increase upper body definition and control through functional movement patterns.