Decline Push-Ups

Description

Decline Push-Ups elevate your feet to increase chest and shoulder activation. This variation targets upper chest, shoulders, and triceps while challenging core stability.

The AntiSumax technique ensures quiet, controlled movement for maximum muscle engagement.

Muscles Worked

  • Pectoralis major (upper chest)
  • Deltoids (shoulders)
  • Triceps brachii
  • Core stabilizers

AntiSumax Technique

  1. Place feet on a raised surface, hands on the floor, shoulder-width apart
  2. Keep elbows close to the body and core tight
  3. Lower chest slowly toward the floor in 3 seconds
  4. Pause briefly at bottom position
  5. Push back up with controlled movement, maintaining straight body line

Video Demonstration

Progression Tips

Beginner

Feet on low platform or step, 2–3 sets of 6–10 reps.

Intermediate

Feet on elevated chair, 3–4 sets of 10–12 reps.

Advanced

Weighted or slow-tempo decline push-ups, 4–5 sets of 12–20 reps.