Description
Decline push-up to emphasize the upper chest.
01 · Setup
Set up the movement
- Place your feet on a stable elevated support, such as a bench or box, before starting.
- Keep your body in a straight line from head to feet.
- Keep your hands stable, shoulders down and trunk active.
- Maintain a controlled elbow angle throughout the set.
02 · Execution
Perform the rep
- Lower your body as one unit toward the floor with control.
- Pause briefly with control and no bounce.
- Rise without losing trunk–pelvis alignment.
Technique cue
Maintain body alignment despite the decline angle.
Common mistakes- letting the pelvis drop
- flaring the elbows too widely
- using a partial range
- letting the load drop on the way down
Safety notes
Risks of poor execution
- This variation places more load on the front of the shoulder.
- Poor technique increases wrist and shoulder stress.