Decline Push Up

Place your feet on a bench or box and your hands on the floor, making your body a straight diagonal line. Brace your core and glutes so your lower back does not arch.

Bend your elbows to about 45 degrees and slowly lower your chest toward the floor. Keep your shoulders from shrugging and lower your body as one unit.

Push hard through your palms to come up. Think about pushing the floor away with your upper chest to change where you feel the work.

Think about pushing the floor away with your upper chest. If you feel mostly your shoulders pushing, lower the foot support and try again.

If your feet are too high or your lower back arches, your shoulders and back will fatigue first. Raise your feet only as high as you can while keeping your torso straight.

Inhale as you lower and exhale as you push up. Pushing as you exhale helps you keep more tension in your upper chest.

Raise your feet only within a range you can control. The height matters less than finding a position where pushing with your upper chest feels clear.