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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Decline Push-Up

Also called Feet-elevated push-up

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also delts, triceps

You need

Bench

How to do itPicture · 3 steps
  1. 1Feet on a bench, hands just wider than your shoulders
  2. 2Keep your body straight from heels to head
  3. 3Lower your chest, not your face, to the floor

Most common mistake

Piking the hips up, which shifts the work to the shoulders.

Watch a demo
B
For chest
#23 of 32
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Research
64
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 64
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%2/5
Low cost · 20%5/5
How scores work

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