Full exercise libraryIntermediate
Decline Push-Up
Feet-elevated push-ups emphasizing the upper chest and shoulders. The natural progression after standard push-ups.
ChestFront deltsTricepsCoreBenchBox
How to perform
- 1.Feet on a bench or box, hands slightly wider than shoulders
- 2.Body a straight line, core braced
- 3.Lower the head toward the floor between the hands
- 4.Full extension without arching the lower back
Common mistakes
- Lower back sagging — it happens faster with the feet elevated
- Elevation too high before the shoulders are ready
Tips
- Start with a 30-40 cm platform; the higher the feet, the closer it gets to a shoulder press
Limitations
Use caution with issues in: shoulders. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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