Chest · Flat Bench
Decline Push-up
How to do the decline push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Flat Bench
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
How to do it
Begin in a plank position with feet elevated on a bench. Lower your chest toward the ground by bending elbows, then push back up to starting position.
- 1Feel your upper chest and shoulders working as you push from a decline
- 2Keep your core tight and body straight from head to toe
- 3Lower until your chest nearly touches the floor and press up strongly
Common mistakes
- Avoid letting your hips sag or pike up
- Don't flare your elbows too wide; keep them at a moderate angle
- Avoid craning your neck; keep it neutral
Muscles worked
The decline push-up mainly works the lower chest and mid chest, with the triceps, upper chest, upper abs, and front delts assisting.
- Lower ChestPrimary
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the decline push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed April 2026.