The decline push up is a push up where your feet are elevated above your hands. This can be done by placing your feet on a step, chair, or exercise ball.

While the decline push up is already harder than a regular push up, placing your feet on an exercise ball will make this exercise especially difficult.

decline push up

Step 1: Get in the standard push up position with your hands flat on the ground about shoulder width apart, and have your feet propped up on whatever object you have handy. Keep your body stiff and straight.

(Just holding yourself in this position can be a challenge if you are just starting a workout program.)

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.

Decline Push Up video:

See more exercise guides in The Bodyweight Exercise Collection.

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