CHEST · NONE
How to do the decline push up
The decline push up trains your chest, with help from your shoulders, triceps. Here is how to do it with good form.
Step by step
- Get down on all fours and position your feet on a gym bench, plyo box, or another sturdy object.
- Extend your body into a push-up position with your hands wider than shoulder-width apart and rotated slightly out.
- Have your arms straight and shoulder blades retracted.
- Engage your abs and take a breath.
- Lower your body by bending your elbows.
- Move down until your face is close to the floor.
- Press yourself back by extending your arms. Exhale near the top.
Muscles worked
| Primary | Chest |
|---|---|
| Secondary | Shoulders, Triceps |
| Equipment | None |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your chest
Start logging in 30 seconds.Free forever, no ads. Repto Pro is $24.99/year with a 14-day free trial.
iOS 17+ · Apple Watch · Android