How to do a Decline Push-Up
- Place your feet on a sturdy chair and your hands on the floor under your shoulders.
- Straighten your body into one firm line and brace your core.
- Bend your elbows to about 45 degrees and lower your head and chest toward the floor.
- Press back up until your arms are straight.
- Keep hips from piking so the tension stays on your upper chest.
Keep in mind
- The higher the feet, the more the shoulders take — start low.
- Hold the line from heels to head; don't let the hips pike up.
- Lower until your chest reaches the floor between your hands.
- Keep the elbows tucked at about 45 degrees.
Common mistakes
- Feet so high it becomes a pike push-up by accident — use a lower surface.
- The lower back arching — brace the core and squeeze the glutes.
- Hands creeping forward — keep them under the shoulders.
Breathing
Breathe in on the way down, out as you press away.
Take care
Put your feet on something stable that cannot slide, and get out of the position carefully — the exit is the part people rush.
Easier and harder
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