Decline Push-Ups

Decline Push-Ups trains 4 of the 18 muscle groups Full Coverage tracks: Chest 90%, Triceps 50%, Front delts 45%, Abs 20%.

Backbone movement Level: Intermediate Bodyweight Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Decline Push-Ups - Start position — Start position

Decline Push-Ups - Finish position — Finish position

How to do it

Put your feet on a bench, chair or step and your hands slightly wider than your shoulders.
Body in one straight line, glutes squeezed, stomach braced.
Lower until your chest is a fist's height off the floor.
Press back up.
Raising your feet shifts load onto your upper chest and shoulders - the higher the feet, the harder it gets.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

Chest 90%
Triceps 50%
Front delts 45%
Abs 20%

How it compares

Compared with the Barbell Bench Press, it loads Abs 20 points higher, Chest 10 points lower, Front delts 5 points higher. It needs Bodyweight where the other uses Barbell + Bench. Compared with the Pike Push-Ups, it loads Chest 70 points higher, Side delts 55 points lower, Front delts 30 points lower.