How to do the Decline Push-up, step by step
- Put your feet on a bench or box, hands on the floor a bit wider than shoulder-width.
- Lock your body into a straight line from head to toe.
- Lower under control until your head almost touches the floor.
- Press back up hard.
Common mistakes and how to fix them
- Hips pike upsqueeze your glutes, hold the line.
- Arched lower backpull your ribs down, abs tight.
How to scale the Decline Push-up
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Regular push-up
- Lower elevation
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.