Decline Push-Up (feet elevated)

With your feet raised the pressing vector tilts: more upper chest and shoulder, and a higher percentage of your bodyweight on your hands — the natural progression from the standard push-up.

• Compound
• Bodyweight
• Intermediate

How to do it

• Feet on a stable bench or chair
• Hold the plank: do not let your hips sag
• Lower your forehead towards the floor between your hands
• The higher your feet, the more shoulder work

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR

Tempo: Lower for 2 s under control, press keeping your core braced

Common mistakes

• Losing your body line by raising your feet too much
• Sagging hips
• A hanging head (look slightly ahead)

Muscles worked

Primary

• Chest

Secondary

• Shoulders
• Triceps
• Core / abs

Alternatives

• Push-Up
• Incline Dumbbell Press