Decline Push Up Strength Standards for Men and Women
Discover how your Decline Push Up performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Decline Push Up Strength Level
Calculate Your Decline Push Up Strength
Decline Push Up Rep Standards
Compare your Decline Push Up performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 10 |
| Intermediate | 28 |
| Advanced | 50 |
| Elite | 74 |
Decline Push Up Standards by Bodyweight
Find the Decline Push Up strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 10 | 29 | 53 | 80 |
| 120 lbs | < 1 | 11 | 29 | 53 | 79 |
| 130 lbs | < 1 | 11 | 30 | 52 | 77 |
| 140 lbs | < 1 | 12 | 30 | 51 | 75 |
| 150 lbs | < 1 | 12 | 30 | 51 | 73 |
| 160 lbs | < 1 | 13 | 30 | 50 | 72 |
| 170 lbs | < 1 | 13 | 29 | 49 | 70 |
| 180 lbs | < 1 | 13 | 29 | 48 | 68 |
| 190 lbs | < 1 | 13 | 29 | 47 | 66 |
| 200 lbs | < 1 | 13 | 28 | 46 | 65 |
| 210 lbs | < 1 | 13 | 28 | 45 | 63 |
| 220 lbs | < 1 | 13 | 28 | 44 | 62 |
| 230 lbs | < 1 | 13 | 27 | 43 | 60 |
| 240 lbs | 1 | 13 | 27 | 42 | 59 |
| 250 lbs | 1 | 13 | 26 | 41 | 58 |
| 260 lbs | 1 | 13 | 26 | 41 | 56 |
| 270 lbs | 1 | 12 | 25 | 40 | 55 |
| 280 lbs | 1 | 12 | 25 | 39 | 54 |
| 290 lbs | 1 | 12 | 24 | 38 | 53 |
| 300 lbs | 1 | 12 | 24 | 37 | 52 |
| 310 lbs | 1 | 12 | 23 | 37 | 51 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 11 | 33 | 59 |
| 100 lbs | < 1 | < 1 | 13 | 35 | 60 |
| 110 lbs | < 1 | < 1 | 15 | 36 | 61 |
| 120 lbs | < 1 | < 1 | 17 | 37 | 60 |
| 130 lbs | < 1 | < 1 | 18 | 38 | 60 |
| 140 lbs | < 1 | 4 | 19 | 38 | 60 |
| 150 lbs | < 1 | 5 | 19 | 38 | 59 |
| 160 lbs | < 1 | 6 | 20 | 38 | 58 |
| 170 lbs | < 1 | 7 | 20 | 38 | 57 |
| 180 lbs | < 1 | 7 | 20 | 38 | 56 |
| 190 lbs | < 1 | 8 | 21 | 37 | 56 |
| 200 lbs | < 1 | 8 | 21 | 37 | 55 |
| 210 lbs | < 1 | 8 | 21 | 36 | 54 |
| 220 lbs | < 1 | 8 | 21 | 36 | 53 |
| 230 lbs | < 1 | 9 | 20 | 36 | 52 |
| 240 lbs | < 1 | 9 | 20 | 35 | 51 |
| 250 lbs | < 1 | 9 | 20 | 35 | 50 |
| 260 lbs | < 1 | 9 | 20 | 34 | 49 |
Decline Push Up Standards by Age
Discover how Decline Push Up strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 7 | 21 | 40 | 61 |
| 20 | < 1 | 11 | 28 | 50 | 73 |
| 25 | < 1 | 12 | 30 | 52 | 76 |
| 30 | < 1 | 12 | 30 | 52 | 76 |
| 35 | < 1 | 12 | 30 | 52 | 76 |
| 40 | < 1 | 12 | 30 | 52 | 76 |
| 45 | < 1 | 10 | 27 | 48 | 71 |
| 50 | < 1 | 8 | 23 | 43 | 65 |
| 55 | < 1 | 6 | 20 | 38 | 58 |
| 60 | < 1 | < 1 | 15 | 32 | 50 |
| 65 | < 1 | < 1 | 12 | 26 | 43 |
| 70 | < 1 | < 1 | 8 | 21 | 36 |
| 75 | < 1 | < 1 | 5 | 16 | 29 |
| 80 | < 1 | < 1 | < 1 | 11 | 23 |
| 85 | < 1 | < 1 | < 1 | 8 | 18 |
| 90 | < 1 | < 1 | < 1 | 5 | 13 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 12 | 31 | 53 |
| 20 | < 1 | < 1 | 17 | 39 | 64 |
| 25 | < 1 | < 1 | 18 | 41 | 67 |
| 30 | < 1 | < 1 | 18 | 41 | 67 |
| 35 | < 1 | < 1 | 18 | 41 | 67 |
| 40 | < 1 | < 1 | 18 | 41 | 67 |
| 45 | < 1 | < 1 | 16 | 37 | 62 |
| 50 | < 1 | < 1 | 13 | 33 | 56 |
| 55 | < 1 | < 1 | 11 | 29 | 50 |
| 60 | < 1 | < 1 | 8 | 24 | 43 |
| 65 | < 1 | < 1 | 5 | 19 | 36 |
| 70 | < 1 | < 1 | < 1 | 14 | 30 |
| 75 | < 1 | < 1 | < 1 | 10 | 24 |
| 80 | < 1 | < 1 | < 1 | 7 | 18 |
| 85 | < 1 | < 1 | < 1 | 3 | 14 |
| 90 | < 1 | < 1 | < 1 | < 1 | 10 |
Decline Push Up Overview
Decline Push Ups elevate your lower body, increasing the workload on your upper chest and shoulders while enhancing overall upper body strength and stability.
Muscles Worked
Equipment Needed
Bench or sturdy platform
How To Perform the Decline Push Up
- Start by positioning a bench or sturdy platform behind you.
- Place your feet on the bench and your hands shoulder-width apart on the floor in a plank position.
- Keep your body straight from head to heels, engaging your core and glutes.
- Lower your body by bending your elbows, keeping them at a 45-degree angle to your torso.
- Lower yourself until your chest nearly touches the ground.
- Push through your palms to return to the starting position, fully extending your arms.
- Breathe in while lowering your body and breathe out while pushing back up.
Want to perfect your form? Check out our detailed guide on Decline Push Up for proper technique and tips.
Pro Tips for Decline Push Up
- Maintain a straight line from head to heels to avoid sagging hips.
- Keep your core engaged throughout the exercise.
- Avoid flaring your elbows excessively to prevent shoulder strain.
- Modify the height of the bench to adjust the difficulty level.
Decline Push Up Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Decline Push Up?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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