Decline Push Up
Complete guide to Decline Push Up. Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires other. Step-by-step instructions and expert tips.
How to Perform Decline Push Up
Place your feet on an elevated surface such as a bench and get into a push-up position with your hands on the floor.
Your hands should be slightly wider than shoulder-width apart and your body in a straight line.
Engage your abs and take a breath.
Lower your chest toward the floor by bending your elbows.
Push through your palms to press yourself back up to the starting position, squeezing your chest at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |