What muscles does the Decline Push-Up work?

The Decline Push-Up mainly works the chest and front delts.

What equipment do you need for the Decline Push-Up?

None: it is a bodyweight exercise.

How many sets and reps of the Decline Push-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Decline Push-Up?

Band Chest Press, Band Incline Chest Press, Barbell Bench Press and Barbell Decline Bench Press work the same main muscle.

Decline Push-Up

With feet elevated, lower the chest to the floor to shift emphasis onto the upper chest and shoulders.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Chest, Front delts
Equipment: Bodyweight
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the chest, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Decline Push-Up work?: The Decline Push-Up mainly works the chest and front delts.
What equipment do you need for the Decline Push-Up?: None: it is a bodyweight exercise.
How many sets and reps of the Decline Push-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Decline Push-Up?: Band Chest Press, Band Incline Chest Press, Barbell Bench Press and Barbell Decline Bench Press work the same main muscle.

Program it for your clients

Coaches add the Decline Push-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

Your first 3 clients are free. 0% commission on everything you sell.