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Decline push-up
A push-up with the feet on a raise: more weight on the hands and more work for the upper chest and shoulders. A bridge between the push-up and dips or the pike push-up.
- Level
- Intermediate
- Equipment
- Box or bench
- Measure
- reps
- Tempo
- 2-1-1-0 (down, pause, up, pause)
chestshoulderstricepscore
Technique
- Feet on a box or bench, hands under the shoulders, body in one line.
- Lower until the chest is just above the floor, elbows at about 45 degrees.
- Press up, hips and chest move together.
Common mistakes
- Hips above the body line: that is a pike, a different exercise.
- Head dropping to the floor instead of the chest.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
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