Decline Push Up
10 reps
Feet elevated, lower your chest to the floor, then press back up.
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CHEST
Decline Push Up
Raising your feet on a bench turns a standard push-up into a decline push-up, shifting more of the load onto the upper chest and shoulders. It's a straightforward bodyweight progression when regular push-ups start feeling easy and you want more upper-body challenge.
How to do it
- 1
Place your hands on the floor slightly wider than your shoulders and rest the balls of your feet up on a bench or box.
- 2
Straighten your body into a rigid line from heels to head with hips and knees extended.
- 3
Bend your elbows and lower your chest toward the floor, keeping your arms around 45 degrees from your torso.
- 4
Stop just short of the floor, then press back up to straight arms.
- 5
Keep your core braced the whole time so your hips don't drop or lift.