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Bodyweight Exercise: One-leg Decline Push Up

To make the decline push up even harder, you can do the one-leg variation by holding one leg in the air the entire time you are doing these push ups.

one leg decline push up

Step 1: Start in the standard decline push up position, where your hands are on the floor and your feet are on a step. Then raise one foot into the air so only one foot is on the step. Keep your body stiff and straight.

one leg decline push up

Step 2: Lower your body down to the floor until your chest brushes the ground. Keep your elbows tucked in by your sides. Your elbows should go down and back, not flare out to the side.

Then push back up to the starting position.

It is best to use a 2-0-1 cadence for push ups. That is, take 2 seconds to lower your body down, 0 seconds rest at the bottom, and 1 second to push back up.

Do at least two sets of these push ups, alternating the raised leg each set.

One-leg Decline Push Up video:

See more exercise guides in The Bodyweight Exercise Collection.

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coach levi
Hi, I'm Coach Levi. I'm a USA Cycling Certified Level 3 Coach as well as Level 1 Certified with Precision Nutrition. Want to feel better, ride faster, and look great? Let's work together!

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