Also known as: decline press-up, feet-elevated push-up, feet up pushup, bench pushups, elevated pushups
What is Decline Push Up?
A Decline Push Up is a push-up variation performed with feet elevated on a bench that increases load on the upper chest, shoulders, and triceps. It also engages the core and glutes for stability. Difficulty is medium - suitable for exercisers who can maintain strict plank alignment and controlled reps.
How to Do Decline Push Up
- Assume starting position: Place feet on the bench, hands under shoulders, extend legs and form a straight line shoulder-to-heels; tuck tailbone and squeeze glutes to brace core.
- Align hands and wrists: Spread fingers, press through palms and keep wrists neutral; position hands under shoulders with a slight outward elbow angle to protect joints.
- Lower with control: Bend elbows and descend in a straight line, keeping core tight and hips level; stop when your forehead or chest lightly reaches the floor.
- Drive through hands: Exhale and push evenly through both palms to extend elbows, maintaining a rigid plank line and continuous glute engagement throughout the rep.
- Complete reps safely: Perform controlled sets of 6-12 reps, rest when form breaks, and regress to lower-elevation push-ups if hips sag or shoulders fatigue.
Muscle Groups
Triceps, Chest, Shoulders, Glutes
Description
Start on your hands and knees facing away from a bench. Extend your legs and get your feet onto the elevated surface and assume the push up position. Hands directly under the shoulders, posterior pelvic tilt (tuck your tailbone), squeeze your gluten and brace your core.Bend your elbow and begin descending, keeping tension and maintaining a straight line from your shoulders to heels. Allow your forehead to touch the floor, then drive through your hands and exhale as your push up.
Repeat for receptions.
Don’t allow your hips to sag or back to arch at any point, keep the gluten and core engaged.
Progressions and Regressions
- Negative Knee Push Up
- Negative Push Up
- Knee Push-Up
- Incline Push Up
- Push Up
- Diamond Push Up
- Decline Push Up (current)
- Pseudo Planche Push Up
Frequently Asked Questions
What are the benefits of decline push ups?
Decline push ups shift more load to the upper chest, shoulders and triceps while demanding greater core and glute stability. They improve upper-body pressing strength, shoulder control, and transfer to other pushing movements without needing heavy equipment.
What are common mistakes with decline push ups?
Common errors include hip sagging, an arched lower back, flared elbows, short range of motion, and letting the head drop. These reduce effectiveness and increase injury risk—stop and correct form if any of these appear.
How can I progress or regress decline push ups?
Regress by lowering foot elevation, performing incline or knee push-ups, or using tempo-focused negatives. Progress by raising elevation, adding weighted vests, single-leg variations, slower eccentrics, or increasing rep volume once strict form is maintained.