Decline Push-Up
A beginner compound strength exercise that works the chest.
Starting position
End position
How to Do Decline Push-Up
- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Muscles Worked
Alternatives to Decline Push-Up
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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2
Decline Barbell Bench Press
A beginner compound strength exercise that works the chest, using a barbell.
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3
Decline Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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4
Decline Smith Press
A beginner compound strength exercise that works the chest, using a machine.
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5
Incline Push-Up
A beginner compound strength exercise that works the chest, needing no equipment.
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6
Incline Push-Up Medium
A beginner compound strength exercise that works the chest, needing no equipment.
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7
Incline Push-Up Reverse Grip
A beginner compound strength exercise that works the chest, needing no equipment.
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8
Incline Push-Up Wide
A beginner compound strength exercise that works the chest, needing no equipment.
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9
Leverage Decline Chest Press
A beginner compound strength exercise that works the chest, using a machine.
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10
Push Up to Side Plank
A beginner compound strength exercise that works the chest, needing no equipment.
Frequently Asked Questions
What muscles do decline push-up work?
Decline Push-Up primarily works the chest. The shoulders and triceps assist as secondary muscles.
What equipment do I need for decline push-up?
The source dataset does not record equipment for decline push-up. Check the instructions above before you set up.
Decline Push-Up: is it suitable for beginners?
Yes. Decline Push-Up is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of decline push-up?
Push-Ups, Decline Barbell Bench Press, Decline Dumbbell Bench Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my decline push-up reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; decline push-up can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Decline Push-Up with AI
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