CompoundBodyweight
Decline Push-Up
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
4–5 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Place your feet on an elevated surface (bench or box)
- Position hands on floor slightly wider than shoulder width
- Keep your body in a straight line from head to heels
- Engage your core throughout the movement
- Lower your chest toward the floor with control
- Descend until chest nearly touches the floor
- Press back up to starting position explosively
- Squeeze your chest at the top
💡Coaching Cues
- ✓
Body stays straight
- ✓
Lower chest to floor
- ✓
Press explosively
- ✓
Squeeze chest at top
- ✓
Core stays tight
- ✓
Full range of motion
⚠️Common Mistakes
- ✗
Sagging hips
- ✗
Not lowering deep enough
