Decline Push-Up

Feet up, difficulty up — the free upper-chest press hiding in your living room.

Setup

1. Feet on a bench or step, hands under shoulders on the floor.
2. One straight line from head to elevated heels.

How To Do It

1. Lower the chest under control toward the floor.
2. Elbows ~45° from the torso.
3. Press to full lockout without the hips sagging.

Breathing

Inhale down, exhale up.

Common Mistakes

• Hips dropping as you fatigue — end the set, don't bend it.
• Hands too far forward — stack them under the shoulders.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.