The Decline Push-up is a challenging and effective upper body exercise that targets the chest, shoulders, triceps, and core muscles. It is a variation of the traditional push-up that adds an extra level of difficulty by elevating the feet. This exercise is commonly performed using a bench or an elevated surface, such as a step or a sturdy chair. By performing Decline Push-ups, you engage your upper body muscles in a different way compared to regular or modified push-ups. The decline angle increases the workload on your shoulders and upper chest, helping to develop strength, stability, and definition in these areas. Additionally, since your feet are elevated, your core muscles are activated to maintain proper alignment and stability throughout the movement. When performing Decline Push-ups, it is crucial to maintain a strong posture and form. Start by placing your hands slightly wider than shoulder-width apart on the bench or elevated surface, and position your feet on the ground behind you. Lower your body towards the bench, keeping your elbows tucked in close to your sides. Push through your palms to extend your arms and return to the starting position. Remember to engage your core and maintain a straight line from your head to your heels throughout the exercise. Incorporating Decline Push-ups into your workout routine can help enhance upper body strength, endurance, and overall fitness. As with any exercise, it's important to start at a level that matches your fitness level and gradually progress as you become stronger. Whether you're working out at home or in the gym, the Decline Push-up is a versatile exercise that can be modified to suit your needs and fitness goals.
- Place your hands on the floor shoulder-width apart and your feet on an elevated surface, such as an exercise bench or step.
- Keep your body in a straight line from your head to your heels, engaging your core and glutes.
- Lower your chest towards the floor by bending your elbows, allowing them to flare out to the sides.
- Keep your elbows at a 45-degree angle from your body.
- Pause briefly when your chest is just above the floor.
- Push back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Tips & Tricks
- Engage your core during the entire movement.
- Keep your elbows close to your body to target your chest muscles.
- Maintain a straight line from your head to your heels throughout the exercise.
- Start with a comfortable decline angle and gradually increase it as you get stronger.
- Breathe out as you push up and breathe in as you lower down.
- Include decline push-ups in a well-rounded upper body workout routine.
- Listen to your body and take breaks when needed to avoid overexertion.
- If you're new to decline push-ups, start with modified versions like knee push-ups or inclined push-ups.
- Consistency is key – aim for regular practice to see progress over time.
- Remember to warm up your upper body muscles before attempting decline push-ups.