Decline Push-Up (bench)

Chest, Front Delts, TricepsBench

A push-up variation with your feet elevated on a bench. This angle shifts the load to your upper chest, front delts, and triceps while demanding strong core stability.

How to do it

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

2Form a straight line from your heels to your head, squeezing your glutes and bracing your core.

3Inhale and lower your chest toward the floor, tucking your elbows at a 45-degree angle.

4Lower down to a comfortable depth without letting your face or chest touch the floor.

5Exhale and press yourself back up to the starting position under control.

Common mistakes

Letting your hips sag, putting excessive strain on your lower back.

Flaring your elbows straight out to the sides, increasing shoulder injury risk.

Craning your head up or down, breaking a neutral spine.

Breathing

Inhale as you lower your body down. Exhale as you press back up to the starting position.

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.