Push
Push
Decline Push-ups
Beginner
Level 40/100
Decline push-ups elevate the feet (chair/bench/box) with hands on the floor, tilting the body downward to emphasize the upper chest and front shoulders. They are ideal prep for semi-inverted pushing and eventually the HSPU.
LevelIntermediate
Sets3-4 × 8-15 reps
Rest90 sec
EquipmentFloor, Chair
Execution
Feet on an elevated surface, hands on the floor at shoulder width. Straight body line. Core and glutes braced. Lower the chest by bending the elbows—they will open slightly more than in a standard push-up, which is normal. The chest travels diagonally toward the floor in front of you. Press back up.
Optimal height
Standard chair (~45 cm) for decline beginners; hip height or higher for advanced athletes.
Progression toward handstand
The higher the feet, the closer this becomes to a pike push-up and HSPU. Declines are a cornerstone of that path.
Errors
Soft core (hips sag); not lowering enough; elbows flaring past ~75° and overloading the shoulder.
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