Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBench
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Shoulders, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

Decline Push Up (Feet on Bench) Overview

The decline push up is a bodyweight exercise used to target the chest. It is a variation of the push up and can be used as a progression to make the movement more challenging.

Ironically enough, the decline push up mimics the same movement pattern as the incline bench press and is an excellent exercise to use to target the upper chest.

Decline Push Up (Feet on Bench) Instructions

  1. Assume a quadruped position with your shoulders underneath your hands, toes tucked, and knees under hips.
  2. Extend one leg at a time onto a bench behind you and assume a push up position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
  3. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
  4. Descend until your chest touches the floor.
  5. Push back to the starting point by extending the elbows and driving your palms into the floor.
  6. Repeat for the desired number of repetitions.

Decline Push Up (Feet on Bench) Tips

  1. Your arms should resemble an arrow in the bottom position, not a “T”.
  2. Your spine should remain rigid throughout the entire exercise, think of the push up as a moving plank.
  3. Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
  4. Keep the chin down and don’t look forward.
  5. Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
  6. Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
  7. Think about trying to push yourself as far away from the floor as possible.
    • Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
    • Most folks cut the repetition short and don’t garner the full benefits as such.