Decline Push-up (bodyweight)

Upper Chest, Shoulders, TricepsBodyweight

A push-up variation with your feet elevated above shoulder level. This shifts the focus to your upper chest and front delts while demanding strong core control to maintain a straight line.

How to do it

1Place your feet on an elevated surface and your hands on the floor slightly wider than shoulder-width.

2Lock your body in a straight line, bracing your core and glutes.

3Lower your chest toward the floor, keeping your elbows tucked at roughly 45 degrees.

4Pause at the bottom without resting your chest or face on the floor.

5Press back up to the starting position, keeping your body rigid throughout.

Common mistakes

Sagging hips — loses core control and places unnecessary strain on your lower back.

Cranking your neck back — creates excessive tension in your cervical spine.

Flaring elbows out wide — increases the risk of shoulder injury.

Breathing

Inhale as you lower down, and exhale as you press back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.