Decline Push up
An elevated-feet push-up to target the upper chest.
- 45 secDuration
- 1 × 12Reps
- Plyometric BoxEquipment
Muscles Targeted
- Chest
How to Perform
- Elevate feet on a stable surface.
- Place hands slightly wider than shoulders.
- Lower chest towards the floor.
- Push up until arms are extended.
- Maintain a straight body line.
- Repeat with control.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
Get your personalised AI plan
Kai builds a programme for your body. Free for 3 days.
Variations & Alternatives
-(female)_Chest_.jpg)
Push Up
moderateThe push up is a classic bodyweight exercise to build upper body strength.
- Chest
- Tricep
- Shoulder
_Chest.jpg)
Barbell Bench Press
challengingA classic exercise for building chest strength without equipment.
- Chest
- Tricep
- Shoulder
_Chest.jpg)
Dumbbell Bench Press
challengingA classic compound exercise for chest development using dumbbells.
- Chest