Decline Push-ups

01 Steps

1. 1 Place your feet on a stable surface (chair, step, bench) and your hands on the floor at shoulder width.
2. 2 Adjust your position so your body forms a straight line from heels to head.
3. 3 Engage your core and squeeze your glutes to stabilize your posture.
4. 4 Lower in a controlled manner until your forehead or nose nearly touches the floor.
5. 5 Push explosively upward while exhaling to full extension.

02 Tips

• ✓ The higher the surface, the more the work shifts to your shoulders. A chair is enough to target the upper chest.
• ✓ Keep your head in line with your spine — do not let it hang.
• ✓ If you can do 10 clean reps, increase the height of the surface.

03 Common mistakes

• ✗ Hips sagging: even more tempting with feet elevated. Brace your abs hard.
• ✗ Forgetting to breathe: inhale at the bottom, exhale as you push.
• ✗ Unstable surface: make sure your chair or bench does not slide.

04 If you struggle

• → Reduce the height of the surface (a stair step for example).
• → Go back to standard push-ups and increase your reps before retrying.