Decline Push Up (Kneeling)

The Decline Push Up (Kneeling) is a challenging variation of the traditional push-up exercise that targets the muscles of the chest, shoulders, and triceps. This exercise is performed with the upper body elevated and the lower body resting on the knees, creating an incline position. By changing the angle and positioning of the body, the Decline Push Up (Kneeling) adds an extra level of difficulty and provides an effective way to build upper body strength, stability, and muscular endurance. During the Decline Push Up (Kneeling), the chest muscles are primarily engaged as they contract to push the body away from the elevated surface. The shoulders and triceps also play a significant role in stabilizing and powering the movement. Additionally, the core muscles are activated to maintain a stable and aligned body position throughout the exercise. To perform the Decline Push Up (Kneeling) correctly, it is important to maintain proper form and technique. A strong and engaged core will help prevent any sagging or arching of the back. The hands should be placed slightly wider than shoulder-width apart on the elevated surface, with the fingers pointing forward. Slowly lower the chest towards the surface by bending the elbows, keeping them close to the body. Push back up to the starting position by extending the elbows. Incorporating the Decline Push Up (Kneeling) into your workout routine can help take your upper body strength and conditioning to the next level. However, it is essential to start with proper form and gradually increase the difficulty level as your strength improves. Remember to listen to your body, and if you experience any pain or discomfort, it is important to modify or seek advice from a fitness professional.

Instructions

• Place a decline bench at a slight incline and position yourself facing down with your hands placed shoulder-width apart on the edge of the bench.
• Lower your upper body by bending your elbows and bring your chest towards the edge of the bench.
• As you exhale, push your body up by extending your arms, but make sure to keep your body in a straight line from head to toe.
• Repeat for the desired number of repetitions.
• Remember to maintain proper form throughout the exercise and engage your chest, triceps, and shoulder muscles.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain proper body alignment.
• Keep your shoulder blades down and back to avoid excessive strain on your neck and shoulders.
• Focus on the mind-muscle connection to ensure proper activation of the chest muscles.
• Gradually increase the decline angle as you become stronger to intensify the exercise.
• Control the movement and avoid rushing through the exercise for better muscle engagement.
• Incorporate variations such as close-grip or wide-grip decline push-ups to target different muscles.
• Listen to your body and adjust the range of motion if you experience any discomfort or pain.
• Include this exercise as part of a well-rounded upper body workout routine for balanced muscle development.
• Ensure proper breathing throughout the exercise, exhaling as you push up and inhaling as you lower down.
• Incorporate progressive overload by gradually increasing the number of repetitions or sets over time.