Decline Push-Up

A beginner strength exercise for the chest, done with just your bodyweight.

Main muscles: Chest
Also works: Shoulders and Triceps
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

How to do the Decline Push-Up

Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
Next, lower yourself downward until your chest almost touches the floor as you inhale.
Now breathe out and press your upper body back up to the starting position while squeezing your chest.
After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Decline Push-Up

Questions

What muscles does the Decline Push-Up work?

Mainly the chest, with the shoulders and triceps helping.

Is the Decline Push-Up good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Decline Push-Up?

Good alternatives that train the chest: Incline Push-Up, Incline Push-Up Medium, Incline Push-Up Reverse Grip or Incline Push-Up Wide.

How many sets and reps of the Decline Push-Up should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).