Decline Push-Up on Handles: how to do it right
In short: Decline push-ups on handles: a bodyweight movement that targets the upper pecs, with peak tension at mid-range.
How to do it, step by step
- 1Place the handles shoulder-width apart, feet elevated on a bench, body perfectly aligned from ankles to neck.
- 2Squeeze your abs and glutes, elbows at about 45 degrees from your torso, not flared out to 90.
- 3Bend your arms to lower your torso between the handles, until you pass below the level of your hands.
- 4Push back up by pushing the floor away, without snapping your elbows into lockout at the top.
- 5Keep a continuous, controlled rhythm, with no pause at the bottom or midway.
The mistake to avoid
Don't let your hips pike up: keep your body aligned from heels to head.
Other common mistakes
- Hips sagging or butt in the air: brace abs and glutes to hold a rigid plank from start to finish.
- Elbows flaring out to 90 degrees to the sides: tuck them to about 45 degrees to protect the shoulder and better target the pec.
- Partial range that cuts out the mid-range: go down until you pass below the handles to load the most productive zone.
- Pushing up with a lower back thrust: the torso is what rises, not the hips, keep the body as one piece.
Muscles worked
- Main:
- Chest
- Supporting:
- Front delts, Triceps
The pec major, especially its clavicular head (upper), is the prime mover: with feet elevated, the angle of the torso directs the effort toward the upper chest. The front delt assists horizontal flexion and adduction of the shoulder. The triceps brachii handles elbow extension. The abs and glutes brace to hold the body line.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- 30° Incline Barbell Bench Press ›
- Low-Anchored Band Incline Press ›
- 30° Incline Dumbbell Press ›
- Feet-Elevated Push-Up ›
- Barbell Bench Press ›
Frequently asked questions
How do I do these push-ups well?
Handles shoulder-width apart, feet elevated on a bench, body aligned from ankles to neck. Squeeze abs and glutes, elbows at about 45 degrees from your torso. Lower your torso between the handles until you pass below hand level, then push the floor away without snapping into lockout at the top.
How low do I go?
That's the whole point of the handles: go down until your chest passes below the level of your hands. A partial range cuts out the mid-range, which is the most productive zone of the movement. And don't stop in the middle to catch your breath either.
Where should it work?
The upper chest first: with feet elevated, the angle of the torso directs the effort toward the clavicular head of the pec. The front of the shoulder and the triceps assist. If you only feel your triceps, bring your hands back in to shoulder width and think about drawing your hands toward each other as you push.