How to Do Decline Push Up

Decline Push Up is a chest exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Decline Push Up

  1. 01Place the feet on a stable bench or box and position the hands on the floor slightly wider than shoulder width.
  2. 02Form a straight line from the heels to the head by bracing the core and glutes.
  3. 03Lower the chest toward the floor by bending the elbows at a 45 degree angle to the torso.
  4. 04Push through the palms to return to the starting position, exhaling as the arms straighten.
  5. 05Maintain a neutral neck by looking at a point on the floor 6 inches in front of the hands.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Decline Push Up

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Press the floor away aggressively at the top of the rep to fully engage the serratus anterior and upper pectorals.

Same coaching engine used inside the A90 app

05 / FAQ

Decline Push Up questions

What muscles does Decline Push Up work?

Decline Push Up is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Decline Push Up correctly?

Place the feet on a stable bench or box and position the hands on the floor slightly wider than shoulder width. Form a straight line from the heels to the head by bracing the core and glutes. Lower the chest toward the floor by bending the elbows at a 45 degree angle to the torso. Push through the palms to return to the starting position, exhaling as the arms straighten. Maintain a neutral neck by looking at a point on the floor 6 inches in front of the hands.

What is the A90 coach tip for Decline Push Up?

Press the floor away aggressively at the top of the rep to fully engage the serratus anterior and upper pectorals.

Is Decline Push Up suitable for beginners?

Decline Push Up is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Decline Push Up?

No. Decline Push Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes decline push up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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