Your Cart is Empty

August 17, 2018 3 min read

The push-up. It's an undeniably classic compound movement that can totally transform your upper body and seriously strengthen your core. It's also a move that can get old once it’s been mastered. This is why we're always changing it up, infusing new life into the quintessential push-up with amazing variations. One of our fave push-up mix-ups?

The decline push-up!

Decline Angle, Increased Resistance

All push-ups work your chest (pectorals), back (rhomboids and latissimus dorsi), arms (especially triceps) and shoulders (deltoids), but the decline push-up really hones in on your upper chest and anterior (front) deltoids. You still get core training, and the backs of your arms and your back muscles will still get a workout, but by elevating your feet, you're changing up the main, activated muscles.

Because your feet are elevated while performing a decline push-up, you're working against even more of your own bodyweight, making it harder, and more effective for people who are finding regular push-ups too easy.

So, you want to step up your push-up game, but what do you step up onto?

It could be a step riser, a bench, stairs, a chair, or, if you want to really challenge your core stabilizing muscles, a balance trainer or stability ball. The higher the surface, the harder the push-up. It’s important to select a surface that’s going to be challenging, but not so challenging it’s impossible or dangerous. Your choice has to synch up with your abilities.

A Surface of Choice

One of our favorite pieces of equipment to use is a Challenger Mini. This is a great option for people who are new to this move, offering a safe, stable and solid place to rest their feet while also offering a modest rise. It’s not insanely high (and therefore, discouragingly hard), but it’s not so minor that you won’t be challenging yourself.

What’s more, you can use the Challenger Mini for a seriously impressive spread of other moves that will strengthen and sculpt your whole body. Here are just a few of the fat-blasting possibilities.

Let’s recap. Here’s why you need to incorporate decline push-ups into your workout:

  1. Target anterior deltoids & upper pectorals
  2. Increase upper body strength & tone
  3. Increase resistance

And what’s happens when we increase resistance? We build more muscle and increase our overall fat burn. Score!

And here’s why you should try an decline push-up using a Challenger Mini:

  1. Safe and stable surface
  2. Solid starting decline
  3. Wide application for other exercises

Get your Challener Mini now!


How to do a decline push-up:

  1. Place your hands on the floor in front of you, slightly wider than shoulder-width apart.
  2. Place your feet directly behind you on a raised surface.

  3. Make sure your spine is straight and long: your hips should not sag toward the floor but should be lifted parallel to the ground.

  4. Lower yourself, stopping just before your chest hits the floor.

  5. Push up. Keep a soft-bend in your elbow at the top of this movement. Locking your elbow will not only put stress in the joint, but it will take the work away from your muscles, which is where you need it if you want to see the good gains.

  6. Repeat. Do as many as you can, and build up your strength overtime.

That's it! Check out how to do this push-up  — and others — in this video and keep the results coming!

Keep the inspo alive and surround yourself by similarly motivated, positively-minded BodyRockers. Join the BodyRock Insiders Group on Facebook!

Leave a comment

Also in Insider News

The Best Types of Exercise for Perimenopause
The Best Types of Exercise for Perimenopause

October 20, 2020 4 min read

Alleviate pre-menopause symptoms with the best types of exercise for perimenopause. Read our latest blog to learn what workouts you should—and shouldn’t—do.

Read More
Dairy-Free Raspberry Almond Smoothie for Beautiful Skin
Dairy-Free Raspberry Almond Smoothie for Beautiful Skin

October 17, 2020 2 min read

Enjoy this refreshing smoothie for beautiful skin! BodyRock Holistic Nutritionist Laura De Sanctis shares why this smoothie is so beneficial for your epidermis. 

Read More
3 Amazing (And Free!) Booty Building Workouts!
3 Amazing (And Free!) Booty Building Workouts!

October 15, 2020 2 min read

A few of our fave booty building workouts, all in one place! Join our BodyRock Trainers in celebrating Butt Week with some uplifting glute training.
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.