Decline push-up (feet up): How to Do It, Muscles Worked

Step by step

Put your feet on a stable step, hands under shoulders.
Brace your abs and lower your chest toward the floor.
Push up until your arms are straight, body in one line.

What you should feel

Your upper chest and front shoulders work hard, with triceps helping. Your lower back and shoulders should not ache.

Common mistake

Letting hips sag or head drop; squeeze your glutes and look slightly ahead of your hands.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Chest Front shoulders

Helps

Triceps Abs

Equipment

Body weight

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Bench pressChest

Dumbbell bench pressChest

Incline dumbbell pressChest, Front shoulders

Dumbbell floor pressChest, Triceps

Deficit push-up (hands on dumbbells)Chest

Pec deck flyChest

Questions

What muscles does the decline push-up (feet up) work?

Decline push-up (feet up) mainly works your chest and front shoulders. It also helps your triceps and abs.

Can I do the decline push-up (feet up) at home?

Yes. You only need your body weight and a little floor space.

How many sets and reps of the decline push-up (feet up)?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your chest

Decline push-up (feet up)