Bodyweight Training

Decline Push-Up (feet elevated) exercise

The decline push-up is a more challenging variation of the standard push-up where your feet are elevated on a surface like a bench, box, or step. This increases the resistance on your upper chest and shoulders, especially the front deltoids, while still engaging your triceps and core. It's a powerful upper-body bodyweight movement for building strength and muscle definition.

Decline Push-Up (feet elevated) exercise demonstration

How to perform Decline Push-Up (feet elevated)

  1. Place your feet on a bench, box, or elevated surface and your hands on the floor slightly wider than shoulder-width apart.
  2. Position your body in a straight line from feet to head, keeping your core tight and hips level.
  3. Bend your elbows to lower your chest toward the ground, maintaining a controlled descent.
  4. Keep your elbows at about a 45-degree angle from your body.
  5. Lower until your chest is just above the floor, avoiding any sagging of the hips.
  6. Push through your palms to straighten your arms and return to the starting position.
  7. Repeat for the desired number of reps while maintaining proper form.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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