Decline Push-Up

Muscles worked by the Decline Push-Up

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Decline Push-Up

1. Place your feet on an elevated surface and hands on the ground.
2. Lower your chest to the floor in a controlled manner.
3. Push back up to the start.
4. Repeat.

Form tips

• Keep your body in a straight line.
• The higher the elevation, the more upper chest is targeted.

At a glance

Decline Push-Up in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Push Ups
• Clap Push-Ups
• Close Grip Push Ups
• Deficit Push Ups
• Diamond Push Ups
• Handstand Push Ups
• Incline Push-Up
• Knee Push Ups

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "decline-push-up",
  "name_en": "Decline Push-Up",
  "name_de": "Negativer Push-Up",
  "name_es": "Flexión Declinada",
  "description_en": "A bodyweight push-up with feet elevated to increase upper chest and shoulder activation.",
  "description_de": "Ein Push-Up mit erhöhten Füßen zur stärkeren Aktivierung der oberen Brust und Schultern.",
  "description_es": "Una flexión con los pies elevados para aumentar la activación del pecho superior y los hombros.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "endurance"
  ],
  "tags": [
    "calisthenics",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe",
    "requires_bench"
  ],
  "variation_group": "push-up",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Place your feet on an elevated surface and hands on the ground.",
    "Lower your chest to the floor in a controlled manner.",
    "Push back up to the start.",
    "Repeat."
  ],
  "instructions_de": [
    "Stelle die Füße auf eine erhöhte Fläche und die Hände auf den Boden.",
    "Senke die Brust kontrolliert zum Boden.",
    "Drücke zurück zum Start.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Coloca los pies en una superficie elevada y las manos en el suelo.",
    "Baja el pecho hacia el suelo de forma controlada.",
    "Vuelve a empujar hasta la posición inicial.",
    "Repite."
  ],
  "tips_en": [
    "Keep your body in a straight line.",
    "The higher the elevation, the more upper chest is targeted."
  ],
  "tips_de": [
    "Halte den Körper in einer geraden Linie.",
    "Je höher die Elevation, desto mehr wird die obere Brust beansprucht."
  ],
  "tips_es": [
    "Mantén el cuerpo en línea recta.",
    "Cuanto mayor sea la elevación, más se trabaja el pecho superior."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/decline-push-up-start.webp",
      "peak": "images/flat/decline-push-up-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "decline-push-up");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.