Skip to content

Decline Push Up - Instructions, Variations & Alternatives

Muscles involved

  • Pectorals
  • Triceps
  • Deltoids
  • Abdominals

Also known as

  • Feet Elevated Push-Up
  • FE Push Up
  • Advanced Push-Up

How to perform

Decline Push Up - Starting position

Decline Push Up - Starting position

Decline Push Up - Muscle Under Tension

Decline Push Up - Muscle Under Tension

  1. Set up & Starting position (prone lying with feet elevated)
    Get into a plank position with your feet on a bench or a raised platform and your hands flat on the ground. Your hands should be shoulder width apart or slightly wider with fingers extended forward.

  2. Eccentric phase
    Keeping body straight, lower yourself down to the ground by bending arms.

  3. Isometric hold (optional) - Hold the position for a few seconds, using an isometric contraction of the triceps and pectorals.

  4. Concentric phase
    Push body up until arms are extended and repeat.

Decline Push Up is considered an advanced exercise as the body weight is increased by the inclination of the body. The higher you raise your feet, the more difficult the exercise will be. However, above a certain height, it turns into a Pike Push Up, which is a shoulder exercise.
If Push Ups are already a difficult exercise for you start with the Incline Push Up version. If you are looking for more challenge, switch to weighted push-ups.

Exercise Alternatives