To do a decline push up on a bench or box, place your feet on a stable surface, set hands under shoulders, and keep a straight line from head to heels as you lower and press. It trains the chest most, with strong help from front delts and triceps. The most common mistake is letting the hips sag, so squeeze glutes and keep ribs down on every rep. Progress by adding reps first, then raise the foot height slightly once form stays solid.
Step-by-step form
- Set up: Place feet on a sturdy bench or box and hands under shoulders.
- Brace: Squeeze glutes and abs to keep a straight body line.
- Initiate: Shift slightly forward so shoulders sit over wrists.
- Main rep path: Lower chest toward the floor with elbows about 45 degrees.
- Hardest point: Pause an inch above the floor without losing position.
- Finish: Press the floor away and lock out without shrugging.
- Reset: Re-stack ribs over hips before the next rep.
Who this variation is for
This variation is for beginners who can do clean incline or kneeling push ups and want more chest loading without jumping straight to weighted reps.
- Best fit: Building pressing strength with a simple setup
- Not ideal when: Wrist or shoulder pain shows up at bodyweight
- Better option if not ideal: Incline or kneeling push up
Setup and equipment
Use a surface that will not slide and is low enough to keep good form the whole set.
- Setup position: Feet on bench or box, hands under shoulders, body in a straight line
- Equipment setup checks: Surface is stable and shoes have traction
- Start load/resistance: Bodyweight only until you can control 8-12 reps
- Bracing and breathing plan: Inhale on the way down, exhale as you press
Muscles worked and movement pattern
The decline push up is a horizontal press that emphasizes the upper chest and front delts. You should feel steady tension in the chest and triceps without low back strain.
| Role | Muscles |
|---|---|
| Primary | Chest |
| Secondary | Front delts, triceps |
| Stabilizers | Core, serratus, upper back |
At a glance
- Variation: Other (bench or box)
- Best for: Beginner strength and chest emphasis
- Primary muscles: Chest
- Equipment: Bench, box, or sturdy step
- Difficulty: Beginner to intermediate
- Primary goal: Strength and muscle
Form tips for better reps
- Keep ribs down and glutes tight.
- Hands under shoulders, not too wide.
- Elbows track about 45 degrees.
- Pause briefly near the bottom.
- Press without letting hips sag.
Beginner mistakes and quick fixes
| Mistake | Why It Happens | Fix |
|---|---|---|
| Hips sag | Core and glutes relax | Squeeze glutes and brace before every rep. |
| Hands too far forward | Setup rushed | Stack shoulders over wrists, then start. |
| Short range | Surface is too high or reps are too hard | Lower the bench height or do fewer reps per set. |
What you should feel
- At the start of each rep: Tight abs and glutes holding a straight line
- During lowering or lengthening: Chest and triceps loading evenly
- During the hardest point: Chest working hard without shoulder pinching
- At lockout or finish: Strong press with ribs down
- If you feel joint pain: Stop and switch to incline or kneeling push ups
Regressions (Easier Versions)
- Incline push up with hands on a bench
- Kneeling push up for shorter lever length
Progressions (Harder Versions)
- Add a slow 3-second lower on each rep
- Raise foot height slightly or add a light backpack
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Bodyweight push up | No bench or box available | Same pattern with simpler setup |
| Plate push up | You can already do 12+ reps | Adds load without changing the pattern |
| Dumbbell bench press | You want more load control | Easier to scale weight precisely |
How many sets and reps for beginners
Start with a rep range that lets you keep a straight body line. Train this 2-3 times per week with at least a day between hard push sessions.
For Strength
- Sets: 3-5
- Reps: 4-8
- Rest: 2-3 min
- Frequency: 2x/week
- Progression rule: Add 1 rep per set before raising the foot height.
For Muscle Growth
- Sets: 3-4
- Reps: 8-12
- Rest: 60-90 sec
- Frequency: 2-3x/week
- Progression rule: Add reps up to 12, then add a small load.
For Skill / Return to Training
- Sets: 2-3
- Reps: 6-10
- Rest: 60-90 sec
- Frequency: 2-3x/week
- Progression rule: Smooth tempo and full range before more difficulty.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 6 | Low bench height | Learn position and control |
| 2 | 3 x 8 | Same height | Build clean reps |
| 3 | 4 x 6 | Slightly higher feet | Increase challenge |
| 4 | 4 x 8 | Same height | Lock in progress |
Checklist before your first set
- Feet are secure on a stable surface.
- Hands are under shoulders, fingers spread.
- Body line is straight from head to heels.
- You can touch the same bottom position every rep.
Safety and Contraindications
This should feel like steady work in the chest and triceps. Stop if you feel sharp shoulder or wrist pain.
- Stop the set if: Sharp pain in the shoulder or wrist appears
- Use caution if: You have a recent shoulder or wrist injury
- Safer substitutions: Incline push up, kneeling push up, or dumbbell bench press
FAQs
How high should my feet be?
Start with a low bench or step. If your hips sag or your range shortens, the height is too much.
Is this harder than a regular push up?
Yes. The decline angle shifts more load to the chest and shoulders, so it feels heavier even at bodyweight.
What if I cannot keep a straight body line?
Lower the foot height or switch to incline push ups. The goal is clean reps, not just more difficulty.
Can I do these at home?
Yes. A sturdy chair or couch can work as long as it does not slide and you can keep good form.
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