Decline Push-Up

Execution

1. Brace your core and glutes to keep your body in one straight line.
2. Inhale and lower under control, elbows at about 45 degrees from your torso.
3. Lower until your chest is a fist off the floor, feeling it in the upper chest.
4. Exhale and push the floor away back to the top.
5. Keep your hips from sagging down or piking up throughout.

Quick cues

• Upper chest takes the main load.
• Body rigid like a plank.
• Elbows at 45 degrees, not flared.
• The higher the box, the harder the move.

Common faults

• Fault: The hips sagging in the middle of the set

  Fix: Brace the core and glutes before lowering; if it still sags, lower the box height.

• Fault: Choosing a box too high for your current pushing strength

  Fix: Lower the box height to a level where you can hold correct technique for the whole set.

• Fault: Elbows flaring straight out to 90 degrees

  Fix: Tuck the elbows in closer to about 45 degrees.

• Fault: Cutting the range short, chest stopping high above the floor

  Fix: Lower until your chest is a fist off the floor before pushing back up.