Chest / Beginner / Compound (multi-joint)

Decline Push-Up

A bench exercise for the chest, with the front delts, triceps and serratus assisting.

At a glance

Primary

Chest

Secondary

Front delts, Triceps, Serratus anterior

Equipment

Bench

Movement pattern

Horizontal push

Level

Beginner

Type

Chest, Compound (multi-joint)

Loads the wrist. Use a load you can control and skip it if it causes pain.

How to do 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.

Common mistakes

• ✗ Hips sag toward the floor.

  Why it hurts: The lower back hangs into extension and the core stops protecting it.

  ✓ Instead: Squeeze the glutes and brace as in a plank; the body moves as one piece. Elevate the hands if you cannot hold it.

• ✗ Elbows flared straight out to the sides.

  Why it hurts: It puts the shoulder in an impingement position, especially for many reps.

  ✓ Instead: Point the elbows back at about 45° so the body and arms form an arrow shape.

• ✗ Head drops toward the floor first.

  Why it hurts: Strains the neck and hides a partial range of motion.

  ✓ Instead: Keep a neutral neck and lower the chest, not the nose, to the floor.

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