Animated GIF · Available via API
gif_boxDecline Push-up
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
5.5
Force
push
Decline Push-up is a intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
list_alt Step-by-Step Instructions
Place your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on a stable surface.
Keep your body in a straight line from head to toe, engaging your core muscles.
Lower your chest towards the ground by bending your elbows, keeping them close to your body.
Push through your palms to extend your arms and return to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Decline Push-up loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Pectorals and stresses the shoulder joint.
Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Decline Push-up is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Chest movements first. It fits well in programs focused on strength training and pairs naturally with other Chest movements in a balanced routine.
grid_view More Chest Exercises
Use this data in your app
Access Decline Push-up and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Chest exercises