Home Exercises Declined Pushups

Declined Pushups

Exercise Tips

  • The higher your legs are placed on the bench the easier the workout, so for best results stay on your toes

Declined Pushups

This exercise targets the upper chest and provides a low to moderate cardio benefit.

Muscle Group

Upper Chest


2 Days a Week to
3 Days a Week


Flat Bench

Cardiovascular Benefit


Muscle Group: Upper Chest

Equipment: Flat Bench

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Upper Chest

Starting Position: Position yourself in front of a flat bench and lie on the floor, face down. Place your feet up and over the bench so that your shins are on top of it and lift yourself up so that your arms are straight, wrists underneath your shoulders. Keep your back flat.

  1. 1 Exhale and slowly lower your body, keeping your back flat, until your nose touches the ground.
  2. 2 Explode back up to the starting position, inhaling as you do so.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.