Decline Pushups

The decline pushup is an upper body exercise and progression of the pushup that targets the chest, shoulders, and triceps. The decline angle places more emphasis on the upper chest and shoulders.

Step by step instructions

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Exercise Steps 1


Get in the standard pushup position with your feet elevated and hands slightly wider than shoulder-width. Your elbows should be completely locked out.

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Exercise Steps 2


Keeping your body straight, lower your chest to the floor. Pause and push back to the starting position, keeping core engaged.

Mistakes and Tips

  1. Do not let the elbows flare out. Keep the elbows close to your sides throughout.
  2. Keep your core tight and back flat throughout the movement. Do not push your rear up into the air.

Advanced Variations