Falling Pushup

Written By: Todd Kuslikis
October 11, 2011

This exercise is also known as decline push-up because your body will be at a decline and your upper chest region will be working.

How to do a Falling Pushup:

Get in a normal push-up position, except your feet will be on a chair. Lower your body until your nose touches the ground. Push back up. Repeat.

Muscle group worked:

Your upper chest region is the primary area that is working. A secondary area that is working is your shoulders.

Target Repetitions for Muscle Growth:


Target Repetitions for Muscle Tone/Endurance:


Why a Falling Pushup works:

This is a great exercise because most of the focus is placed on your upper chest and shoulders. Most people think that they need to do the chest press to strengthen their chest region. You can get just as good of a workout using body weight exercises.


It’s critically important to keep your back in line during this exercise. When you’re pelvis this region starts to sag down while doing this exercise immediately tighten your abs and get back into a straight line. If you are by a mirror, it’s a great way to check your form.

Knee health score 3


Breathe in as you lower your body toward the ground, breathe out as you push back up.

Show/Hide Comments (5 comments)
  1. Jude tola

    Does chest press build chest muscles?

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  3. Lydia

    “When you’re pelvis this region starts to sag down while doing this exercise” should be “When you’re pelvic region starts to sag down while doing this exercise”

    • Elious

      Not you’re, your. You’re = you are.

      • Todd Kuslikis

        I appreciate that Elious! My grammar DEFINITELY needs work. 🙂

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