Decline Push-Ups

Learn how to do Decline Push-Ups with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4.5 Chest TricepsShoulders No equipment

Decline Push-Ups is a No equipment exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Decline Push-Ups

A push-up variation where your feet are elevated on a bench, increasing the load on the upper chest and shoulders.

Instructions:

Place your feet on a bench and your hands on the floor, slightly wider than shoulder-width.
Keep your body in a straight line from head to heels.
Lower your chest toward the floor by bending your elbows.
Push back up to the starting position.
Maintain a tight core throughout the movement.

Common mistakes:

Letting the hips sag or pike.
Flaring elbows too much.
Losing body alignment.
Moving too fast without control.

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Muscles & equipment

Primary muscleChest

Secondary muscleTriceps

Secondary muscleShoulders

EquipmentNo equipment

Your weight

Duration

min

Estimated burn

160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Decline Push-Ups

Type: No equipment exercise
Primary muscle: Chest
Secondary muscles: Triceps, Shoulders
MET value: 4.5
Calories (30 min, 70 kg): ≈ 160 cal
Video quality: 4K with male and female demonstrations

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MET 5

Barbell Bench Press

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Bench

MET 4.5

Bench Press Machine

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MET 3.5

Cable Chest Fly

Cable

FAQ: Decline Push-Ups

What muscles does Decline Push-Ups work?

Decline Push-Ups primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Decline Push-Ups correctly?

A push-up variation where your feet are elevated on a bench, increasing the load on the upper chest and shoulders. Instructions: p]:inline-block">...

Is Decline Push-Ups good for beginners?

Decline Push-Ups has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Decline Push-Ups?

Decline Push-Ups requires: No equipment.

What are the benefits of Decline Push-Ups?

Decline Push-Ups strengthens the Chest, engages the Triceps and Shoulders, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Decline Push-Ups?

Similar exercises to Decline Push-Ups include Alternating Incline Dumbbell Press, Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Decline Push-Ups better than Alternating Incline Dumbbell Press?

Both Decline Push-Ups and Alternating Incline Dumbbell Press target the Chest. Decline Push-Ups uses No equipment, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.