Decline Push Up With Chair

Muscles worked

Setup

1. Place a stable chair or bench behind you and stand facing away from it.
2. Place your hands on the floor slightly wider than shoulder-width apart with fingers spread wide.
3. Carefully place one foot at a time onto the seat of the chair, extending your legs fully.
4. Align your body in a straight line from head to heels, engaging your core and glutes to stabilize the spine.

How to do it

1. Inhale as you slowly lower your chest toward the floor by bending your elbows at a 45-degree angle to your torso.
2. Lower yourself until your chest is just above the floor, maintaining a controlled 2-second descent.
3. Exhale as you powerfully push through your palms to return to the starting position.
4. Fully extend your arms at the top of the movement without shrugging your shoulders toward your ears.

Form checklist

• Keep your hips level; do not let your lower back sag or your glutes pike upward.
• Maintain a neutral neck by looking at a spot on the floor about 6 inches in front of your hands.
• Ensure your elbows stay tucked at a 45-degree angle rather than flaring out 90 degrees to the sides.
• Keep your core braced throughout the entire set to protect your lumbar spine.

Pro tips

• Focus on 'pushing the floor away' rather than just moving your body up to maximize pectoral recruitment.
• At the top of the movement, actively protract your shoulder blades (push them apart) to fully engage the serratus anterior.

Make it harder

• Add a 3-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
• Perform the exercise with one leg lifted off the chair to significantly increase the demand on your core and stabilizers.

Frequently asked

What muscles does the decline push up with chair work?

The decline push up with chair primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the decline push up with chair?

The decline push up with chair requires no equipment — just your body weight.

Is the decline push up with chair good for beginners?

The decline push up with chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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