Decline Push Up (Feet on Bench).

Make every rep count.

1. 01

   Start on all fours with hands under shoulders, toes tucked, and a braced core.

2. 02

   Place one foot, then the other on a bench behind you and step out into a strong plank: legs straight, hips level, and neck neutral (eyes on the floor slightly ahead).

3. 03

   Lower with control by bending your elbows and letting your shoulder blades draw back. Keep your body in a straight line—don’t let your hips sag.

4. 04

   Descend until your chest lightly touches the floor (or as low as you can maintain solid form).

5. 05

   Press up by driving your palms into the floor and fully extending your elbows, keeping shoulders away from your ears.

6. 06

   Repeat for the prescribed reps, maintaining the same steady tempo each rep.