Single Leg Decline Push Up

How To Do A Single Leg Decline Push Up Correctly

The Single Leg Decline Push Up is an advanced version of the traditional push up that elevates the feet, while balancing on one leg to create more instability.

This makes the tension on the lower chest greater.

To get started:

1. Get down on the floor on your hands and knees with a bench placed behind you.
2. Place both feet up on the bench, then raise one foot, keeping the other planted into the bench.
3. Position your hands on the floor, slightly wider than shoulder width.
4. Keep your core contracted to stay balanced and maintain a straight line with your body.
5. If your hips sag during the move, stop immediately to prevent injury to your lower back.
6. Once your body is in a straight line from your head to heels, under control, lower your body until your chest comes close to touching the floor.
7. Press your hands through the floor to push your body back to the starting position.
8. Complete all the reps on one foot, then switch feet, and repeat.

Primary Muscles Worked

Advanced Variation

• Decline Spiderman Push Up

Beginner Variation

• Decline Push Up