FlexDecline Push-Ups (Feet Elevated)
Muscles worked
- Pectoralis Major (Clavicular Head)
- Anterior Deltoid
- Pectoralis Major (Sternal Head)
- Triceps Brachii
- Serratus Anterior
- Rectus Abdominis
- CategoryPush
- Default target3 sets × 8–12 reps
- EquipmentBodyweight, Chair (optional)
- Movement patternHorizontal Push
- Training stylesStrength, Hypertrophy
Technique
Setup
Rest your feet on a sturdy chair, step or couch that cannot slide, and place your hands on the floor slightly wider than your shoulders. Brace your core and squeeze your glutes so your body forms a straight line from head to heels.
Movement
Bend your elbows to lower your chest toward the floor, keeping them at about 45 degrees. Push the floor away to return to straight arms.
Form Tip
The higher your feet, the more the work shifts to your upper chest and shoulders; keep your hips in line rather than letting them sag or pike.
Increase Difficulty
Raise your feet higher, slow the lowering to 3 seconds, or progress to Archer Push-Ups.
Decrease Difficulty
Use a lower surface for your feet, or go back to standard Push-Ups.