---
title: "Decline Push Up"
description: "Begin by placing your feet on a bench and position your hands on the floor shoulder-width apart."
locale: en
slug: decline-push-up
url: "https://hi.fitness/exercises/decline-push-up"
primaryMuscle: "Lower chest"
secondaryMuscles: ["Front delts","Triceps"]
equipment: ["Bench"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/c46e0de8-decline-push-up.mp4"
updatedAt: 2026-09-13T18:54:57+00:00
---
# Decline Push Up

Begin by placing your feet on a bench and position your hands on the floor shoulder-width apart.

## How to do it

1. Begin by placing your feet on a bench and position your hands on the floor shoulder-width apart.
2. Engage your core and ensure your body forms a straight line from your head to your heels.
3. Lower your chest towards the floor by bending your elbows, keeping them at a 45-degree angle to your body.
4. Push through your hands to return to the starting position, straightening your arms. Repeat the movement for the desired number of repetitions.

## Form tips

- Keep your core engaged throughout the exercise to maintain a straight body line and avoid sagging your hips.
- Use a stable chair or bench to prevent any movement or slipping during the exercise.
- Perform the movement with control to maximize muscle activation and prevent injury.

## Similar exercises

- [Decline Kneeling Push Up](https://hi.fitness/exercises/decline-kneeling-push-up) - Lower chest · Box
- [Decline Chair Push Up Diamond](https://hi.fitness/exercises/decline-chair-push-up-diamond) - Lower chest · Other
- [Suspension Trainer with Grips Decline Push-up](https://hi.fitness/exercises/suspension-trainer-with-grips-decline-push-up) - Lower chest · Suspension trainer
- [Decline Kneeling Push Up on Box](https://hi.fitness/exercises/decline-kneeling-push-up-on-box) - Lower chest · Box
- [Decline Push Up Against Wall](https://hi.fitness/exercises/decline-push-up-against-wall) - Lower chest · Other
- [Barbell Bench Press Decline](https://hi.fitness/exercises/barbell-bench-press-decline) - Lower chest · Barbell
- [Dumbbell Decline Bench Press](https://hi.fitness/exercises/dumbbell-decline-bench-press) - Lower chest · Dumbbell
- [Machine Chest Press Decline](https://hi.fitness/exercises/machine-chest-press-decline) - Lower chest · Machine