How To Do Decline Push-ups

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How To Do Decline Push-ups

Push-ups are quite the strenuous and invigorating set of exercises. They work your chest muscles, and secondarily, they work your upper and back. They’re also excellent for cardio purposes, getting the blood pumping and your breathing going. 
It may surprise people just how many variations of the push-up there are out there, such as the lesser-known decline push-up.

This one puts more strain on your chest and arms, due to your feet not supporting your weight. Some studies have also shown this routine improves circulation and promotes heart health. 

What You Need 

You should use a mat – never do push-ups on the bare floor if you don’t have to. Aside from that you just need a box or crate about 2/3 as tall as your arms are long, give or take. Be sure it’s a strong enough box to support some weight, or you’re in for an unpleasant surprise mid-exercise. 

Decline Push-ups Muscles Worked

Action – decline push ups

  • First, lie on the floor, stomach down.
  • Place your hands about shoulder width apart (or 36 inches if you’re a particularly broad built person).
  • Prop your feet onto the box, bent, toes flush to the top.
  • Once lifted, consider this your start position.
  • Take a deep breath and exhale slowly as you lower, bending at the elbows and shoulders, until your chest touches the floor.
  • Take another deep breath and lift yourself back upward.


Don’t attempt this if you have serious cardiac problems, back problems or shoulder issues. Consult your doctor if you’re unsure, as exercises can be dangerous if you have physical issues. Never let gravity do the work of lowering you. Be sure the box you use can support the bit of weight it takes, and won’t slide out from under you.

Make sure to know your limits. When your arms burn or feel numb, stop. Don’t work past the burn unless you’ve been at this for quite a while.

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