Decline Pushups
Description
Decline pushups are an upper body exercise that targets the chest, shoulders, and triceps. Begin by placing your feet on an elevated surface such as a bench or step, with your hands on the ground. Position your hands shoulder-width apart and keep your body in a straight line from head to heels. Lower your body until your chest nearly touches the floor, keeping your elbows at a 45-degree angle. Press back up to the starting position. Maintain a tight core throughout to prevent sagging or arching of the back.
Difficulty & Category
Intermediate
Dynamic
Affected Muscles
Pectoralis Major
Deltoid (Anterior)
Triceps Brachii
Rectus Abdominis
Body Areas
Shoulders
Arms
Core
Similar Exercises
A bodyweight exercise that engages the chest, arms, and core, performed by lowering and pushing up the body.
Dynamic
Beginner
Regressions
Stand facing a wall with your arms extended out in front of you. Place your palms on the wall at shoulder height and shoulder-width apart. Lean forward slightly, with your feet flat on the ground, creating a slight angle with your body. Keep your body straight from head to heels. Slowly bend your elbows to lower your chest towards the wall, while keeping your elbows slightly tucked in. Pause briefly before pressing back to the starting position by straightening your arms. Maintain a controlled movement throughout the exercise.
Dynamic
Beginner
The negative pushup focuses on the eccentric phase of the movement to build the necessary strength for a full pushup. Start in a high plank position with your hands slightly wider than shoulder-width and your body in a straight line. Slowly lower yourself towards the floor by bending your elbows, aiming for a count of 3 to 5 seconds. Keep your core tight and ensure your hips do not sag. Once your chest touches the ground, place your knees down to push yourself back up to the starting position or simply reset.
Dynamic
Beginner
Last updated: 12/3/2025