Decline Push-Up

Setup

1. 01Place the feet on a bench, box, or step behind you.
2. 02Walk the hands out until they sit under or slightly ahead of the shoulders.
3. 03Set the body in one rigid line from heels to head.
4. 04Brace the trunk hard; the decline angle tempts the lower back to sag.

Execution

1. 01Lower under control until the forehead or nose approaches the floor.
2. 02Keep the elbows about 45 degrees from the torso.
3. 03Press back up to full elbow extension.
4. 04Protract the shoulder blades slightly at the top without piking the hips.

Checkpoints

• -The body stays one straight line at the steeper angle.
• -Hands stay stacked under the shoulders relative to the lean.
• -Depth is consistent rep to rep.
• -The neck stays neutral, not craning to see the floor.

Common mistakes

• -Sagging the hips as the set fatigues.
• -Piking the hips up to shorten the lever.
• -Flaring the elbows straight out at the harder angle.
• -Choosing a foot height that turns clean reps into partial reps.