Single-Leg Decline Pushup

The single-leg decline pushup is an advanced progression of the pushup that strengthens the chest, shoulders, and triceps. Performing this exercise on one leg will actively engage the core and obliques. The decline angle will place more emphasis on the shoulders and upper chest.


  1. 6101_A
    Place your feet on an exercise bench and your hands on the floor shoulder-width apart. Brace your abs and squeeze your glutes to form a straight line from your shoulders to your feet. Lift one leg off the bench.
  2. Single-Leg Decline Pushup
    Lower your body until your chest is a few inches above the floor. Pause and return to the starting position.

Trainer’s Tips

  • Maintain total body tension throughout the movement. Do not let your hips sag.
  • Complete the full range of motion and fully extend your arms at the top of the pushup.
  • Do not let your elbows flare out during the movement.