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Chest

Decline Push-Up

Decline Push-Up (Start)Decline Push-Up (End)
LevelBeginnerMechanicCompoundForcePush

A push-up with your feet elevated, shifting more load to the upper chest and shoulders.

Strength
Primary musclesChest
Secondary musclesShouldersTriceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked11 %
Effort during a set6.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Place your feet on a bench and your hands on the floor under your shoulders.
  2. 2Form a straight line from head to heels.
  3. 3Brace your core.

How to perform

  1. 1Lower your chest toward the floor with your elbows at about 45 degrees.
  2. 2Stop just above the floor.
  3. 3Press back up to straight arms.
  4. 4Keep your hips from sagging.

Alternatives

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Stretches for Chest

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