Exercise guide · intermediate
Decline Push-Up
Decline Push-Up uses bodyweight, bench in a horizontal push movement that primarily trains chest and shoulders. Use it to build pressing strength across the chest and arms.
- Equipment
- bodyweight, bench
- Typical range
- 5–20 reps
- Also works
- triceps, core
01 · Set up
Set the listed equipment in a stable position and choose a resistance you can control through the full exercise.
Take the exercise-specific starting position, brace the non-working joints, and clear the movement path.
02 · Perform
Lower the resistance toward the chest with the forearms close to vertical.
Stop before the shoulders roll forward or the upper arms move beyond a controllable range.
Press the resistance away along the same path and stabilize before repeating.
Coaching tips
- Stack wrists over forearms.
- Lower toward the chest.
- Keep the shoulders controlled.
Common mistakes
- Flaring the elbows directly sideways.
- Dropping through the bottom position.
- Letting the shoulders roll forward.
What it should feel like
Expect controlled effort through the chest, shoulders, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives