Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Decline Push-Up

Also called Feet-elevated push-up

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also delts, triceps

You need

Bench

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Feet on a bench, hands just wider than your shoulders
  2. 2Keep your body straight from heels to head
  3. 3Lower your chest, not your face, to the floor

Most common mistake

Piking the hips up, which shifts the work to the shoulders.

Watch a demo

Good for

  • Easy on the joints and recovery
B
For chest
#23 of 32
See the full list →
Research
64
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 64
Target tensionStrong
Loaded stretchGood
ProgressionFair
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

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