Decline Bridge

Recommended external demonstration

Watch Decline Bridge

Back Bridge Progressions

Technique

How to perform Decline Bridge

1. Place both feet on a low stable bench, chair, box or step that will not slide.
2. Lie back with your knees bent and set your palms on the floor beside your head, fingers directed toward your shoulders.
3. Press through your hands and feet to lift your hips and chest into a backbend.
4. Extend your elbows and use your leg drive to form a controlled arch, keeping your head clear of the floor without forcing the knees straight.
5. Pause briefly while maintaining the supported position and breathing steadily.
6. Bend your elbows and knees to lower your upper back and hips to the floor under control.

Programming relevance

Muscles involved

Primary targets: Erector Spinae.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.