Decline Push-Up

A push-up variation with feet elevated on a bench or box, increasing upper chest and front shoulder engagement.

Instructions

1. Lie on the floor face down and place your hands about 36 inches apart.
2. Move your feet up to a box or bench, keeping your body in a straight line.
3. This is your starting position with arms locked.
4. Lower yourself downward by bending your elbows until your chest nearly touches the floor.
5. Inhale as you perform this lowering portion.
6. Press your upper body back up to the starting position while squeezing your chest and exhaling.
7. Lock your arms at the top with a brief pause.
8. Repeat for the prescribed number of repetitions.

Tips

• The elevated feet position shifts more emphasis to the upper chest and front shoulders.
• The higher the elevation, the more difficult the movement becomes.
• Maintain a straight body line from head to heels throughout.
• A slow, controlled descent is more effective than fast repetitions.