Decline Push Up

Upper chest
Decline Push Up gif

Coach's Tips

It's a chest body weight that targets the upper chest. You can also workout using chairs, desks, and bed frames!

How to Decline Push Up

Starting Position

1. Start by getting into a high plank position on the floor with your feet hip-width apart and your hands slightly wider than shoulder-width apart.

2. Your arms should be straight, your core engaged, and your hips should be in line with your shoulders and feet.

Proper Form

1. Slowly lower your chest toward the floor by bending your elbows and keeping them close to your body.

2. When your chest is just above the floor, pause for a few seconds and then press back up to the starting position.

Breathing Technique

1. Exhale as you lower your chest down and inhale as you press back up to the starting position.


1. Make sure your back is straight and your core is engaged throughout the movement.

2. Keep your elbows close to your body and don't let them flare out to the sides.

3. Don't let your hips sag down or your shoulders roll forward.

4. If you find the exercise too challenging, you can modify it by keeping your knees on the floor.

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