Push Intermediate
Rank #04 of 100
Decline Push-Up
Feet elevated to shift load toward the upper chest and shoulders, and to add resistance compared with the flat push-up.
- Equipment
- Bench or box
- Focus
- Press the world away
Muscles worked
- Upper Chest
- Front Delts
- Triceps
How to do it well
- 1 The higher the feet, the more shoulder-dominant the press.
- 2 Keep ribs down to avoid arching the lower back.
- 3 A precursor to the pike and handstand push-up.
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Intermediate #05
Diamond Push-Up
Hands together forming a diamond beneath the chest, biasing the triceps and inner chest through a longer elbow range.
Triceps Inner Chest Front Delts
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Intermediate #09
Pike Push-Up
An inverted-V push-up that drives load onto the shoulders, the first true step toward the handstand push-up.
Shoulders Triceps Upper Chest
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Intermediate #10
Hindu Push-Up
A flowing push-up that swoops from a downward-dog pike into an upward cobra, training mobility and pressing strength together.
Shoulders Chest Triceps