Skip to content
Decline Push Up strength standards

What is a good Decline Push Up?

For a 180 lb male, an Intermediate Decline Push Up is about 27 reps. Advanced starts around 46 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

How Many Decline Push Up Should You Be Able to Do?

Decline Push Up rep targets for a 180 lb man, by training level:

Beginner< 1
Novice11 reps
Intermediate27 reps
Advanced46 reps
Elite66 reps

Decline Push Up Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 < 1 8 27 51 78
120 < 1 9 27 51 77
130 < 1 9 28 50 75
140 < 1 10 28 49 73
150 < 1 10 28 49 71
160 < 1 11 28 48 70
170 < 1 11 27 47 68
180 < 1 11 27 46 66
190 < 1 11 27 45 64
200 < 1 11 26 44 63
210 < 1 11 26 43 61
220 < 1 11 26 42 60
230 < 1 11 25 41 58
240 1 11 25 40 57
250 1 11 24 39 56
260 1 11 24 39 54
270 1 10 23 38 53
280 1 10 23 37 52
290 1 10 22 36 51
300 1 10 22 35 50
310 1 10 21 35 49

The Decline Push Up standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Decline Push Up Standards by Age

How the Decline Push Up standards change with age, in reps. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 < 1 5 19 38 59
20 < 1 9 26 48 71
25 < 1 10 28 50 74
30 < 1 10 28 50 74
35 < 1 10 28 50 74
40 < 1 10 28 50 74
45 < 1 8 25 46 69
50 < 1 6 21 41 63
55 < 1 4 18 36 56
60 < 1 < 1 13 30 48
65 < 1 < 1 10 24 41
70 < 1 < 1 6 19 34
75 < 1 < 1 3 14 27
80 < 1 < 1 < 1 9 21
85 < 1 < 1 < 1 6 16
90 < 1 < 1 < 1 3 11

The Decline Push Up standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Decline Push Up Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male doing 27 Decline Push Up is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.
Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Decline Push Up Strength Levels Mean

Beginner

You are working toward your first full-range reps. Incline or knee versions are the normal starting point.

Novice

You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.

Intermediate

You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.

Advanced

Long sets with strict form are routine for you. Many lifters at this level add load with a weight vest or belt to keep progressing.

Elite

Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.

How to Progress Your Decline Push Up

Tier-specific training recommendations to move your Decline Push Up to the next level.

Beginner → Novice Your First Full Reps
  • Start from an incline, hands on a bench or wall, where you can do 8 to 12 clean reps.
  • Lower the incline step by step as those reps get easy.
  • End each set one or two reps before your form breaks.
Novice → Intermediate Build Rep Volume
  • Train the movement 2 to 3 times a week with several sets, not one all-out set.
  • Add one rep to one set each session, and keep the full range.
  • Test your max reps every 3 to 4 weeks, not every session.
Intermediate → Advanced Add Load or Harder Variations
  • Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
  • Slow the lowering phase or pause at the bottom.
  • Keep one high-rep day a week so your max set keeps growing.
Advanced → Elite Peak Your Max Set
  • Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
  • Track your best set and your weighted reps: both show progress.
  • Your bodyweight changes your rep count directly, so compare tests at a similar weight.

How to Perform Decline Push Up

Decline Push Up demonstration
Primary Muscles Shoulders (Deltoids), Triceps, Core, Pectorals
Equipment Bench or sturdy platform
Difficulty Intermediate
Type Compound
  1. Start by positioning a bench or sturdy platform behind you.
  2. Place your feet on the bench and your hands shoulder-width apart on the floor in a plank position.
  3. Keep your body straight from head to heels, engaging your core and glutes.
  4. Lower your body by bending your elbows, keeping them at a 45-degree angle to your torso.
  5. Lower yourself until your chest nearly touches the ground.
  6. Push through your palms to return to the starting position, fully extending your arms.
  7. Breathe in while lowering your body and breathe out while pushing back up.

Tips

  • 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.

Read the complete Decline Push Up guide on FitnessVolt →

Where Do These Decline Push Up Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Decline Push Up table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Decline Push Up itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Frequently Asked Questions

A good Decline Push Up number depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier in Decline Push Up after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Decline Push Up table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.