Home/push/Decline Push-up

Decline Push-up

Difficulty: ⭐⭐ Intermediatepush
👆 Tutorial by Mind Pump TVWatch on YouTube

Home Setup

Elevate feet on stable surface like couch or chair

CouchSturdy chairBedStairsCoffee table

💡 Pro tip: Start with lower elevation (6-12 inches) before progressing to higher surfaces

Gym Setup

Bench, plyo box, or step platform

Safety: Ensure elevated surface is stable and won't slip; keep core tight throughout movement

Make It Easier

Regressions for building up strength

1. Standard Push-up

bodyweight

Flat position reduces shoulder load

2. Incline Push-up

bodyweight + bench

Hands elevated decreases resistance

3. Knee Push-up

bodyweight

Reduces total body weight load

Make It Harder

Progressions for advanced athletes

1. Decline Diamond Push-up

bodyweight + elevated surface

Narrow hand position increases tricep demand

2. Decline Archer Push-up

bodyweight + elevated surface

Shifts weight to one side

3. Decline Pseudo Planche Push-up

bodyweight + elevated surface

Hands positioned lower increases shoulder load

4. Handstand Push-up

bodyweight + wall

Full vertical push maximum difficulty

↕️ Similar Movements

Incline Bench Press
Same upper chest emphasis with external load
Pike Push-up
Similar shoulder activation pattern
Dips
Complementary pushing movement
Overhead Press
Progressive shoulder loading
Plank
Shares core stability requirements

Form Checklist

✓Hands slightly wider than shoulder-width
✓Feet elevated on stable surface
✓Body forms straight line from heels to head
✓Lower chest toward floor with control
✓Elbows at 45-degree angle
✓Push through palms to return
✓Engage core and glutes throughout

Common Mistakes

  • •Hips sagging or piking up
  • •Elbows flaring too wide
  • •Not achieving full range of motion
  • •Head dropping or looking up
  • •Rushing the movement
  • •Feet slipping off elevated surface

📈 When to Progress

When you can perform 12-15 reps with perfect form for 3 sets, or increase elevation height by 6-12 inches