Decline Bridge

Technique

How to perform Decline Bridge

1. Place your feet on a stable bench, box, chair, or low platform that will not slide.
2. Lie on your back with your knees bent and place your hands on the floor beside your head, fingers pointing toward your shoulders.
3. Brace your core, then press firmly through your hands and feet as you lift your hips and chest.
4. Continue until your arms and legs are comfortably extended and your torso forms a controlled arch.
5. Hold briefly while breathing steadily.
6. Bend your elbows and knees to lower yourself back to the floor under control, then repeat for the prescribed repetitions.

Recommended external demonstration

Watch Decline Bridge

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.