Which muscles does the decline push up work?

The decline push up mainly works your chest and front delts. It also involves your triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the decline push up in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Decline Push Up: how to do it and muscles worked

The decline push up mainly works your chest and front delts, with help from your triceps. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Triceps

How to do the decline push up

1
Place your feet on a bench or box and your hands on the floor, slightly wider than shoulders. Make a straight line from head to heels with your core and glutes tight.
2
Lower your chest toward the floor with elbows at about 45 degrees. Push up until your arms are straight, keeping your body in line.
3
Breathe in as you lower and out as you push, keeping the pace controlled. Look slightly ahead rather than straight down.

Form tip: Do not let your hips pike or your lower back sag; if you feel it in your shoulders more than your chest, lower the bench.

Common questions

Which muscles does the decline push up work?: The decline push up mainly works your chest and front delts. It also involves your triceps.
What equipment do I need for the decline push up?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the decline push up in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.