How To Do A Decline Pushup To Work Your Upper Body & Core

All you'll need is something to put your feet on, like a yoga block, a chair or bench, or even an exercise ball. Here's how to do it, according to certified personal trainer and meditation coach Jason Williams, NASM-CPT.

Stand-alone pushups target the upper body and core, and by adding the decline, you're creating even more of a challenge.

And depending on the height of whatever your feet are on, you'll work different chest and shoulder muscles. For example, a higher bench will work the clavicular head of the pectoralis major, while a lower bench works the sternal head of the pectoralis major.

With your upper body lower than the legs, there's more weight distributed in your chest and arms, which are doing much of the work here. In short, the greater the decline, the more challenging the pushup.

In addition to that, don't place your hands too wide, as it can limit your range of motion and cause shoulder injuries. Slightly wider than shoulder-width will do.

The best way to make a decline pushup harder is to increase the height of your feet. For an extra challenge, you could also try using an exercise ball, to work your balance, too. If you do go for the exercise ball, just be careful to mind your form to protect the lower back.

To make it easier, Williams says you can start on a small block or one step on the stairs. You can also place your knees on a block, if you're still working on strengthening your pushup form.

There's a reason pushups are a standby move in everyone's fitness wheelhouse. They're simple yet effective and easy to modify as needed. If you're looking for a challenge, adding some decline pushups to your next arm workout is a great way to work the upper body.