Decline push-ups

Decline Push-Ups are an advanced variation of the classic push-up that targets the upper chest , shoulders , and triceps . By placing your feet on an elevated surface, such as a bench or box, you increase the intensity and activate the muscles in a different way. This exercise is ideal for those who want to challenge their upper body strength.

Correct form and technique

How to perform Decline Push-Ups correctly:

  1. Place your feet on a stable, elevated surface, such as a bench or a box. The higher the surface, the more challenging the exercise.
  2. Place your hands on the floor shoulder width apart and make sure your body forms a straight line from head to feet.
  3. Slowly bend your elbows and lower your chest toward the floor while keeping your body stretched and core engaged.
  4. Push up until arms are fully extended and return to starting position.
  5. Repeat the movement for the desired number of repetitions.

Watch this video for a visual demonstration of proper technique for Decline Push-Ups.

Common errors

To get the most out of Decline Push-Ups, avoid these mistakes:

  • Arched back: Keep the body in a straight line and avoid letting the hips hang or shoot upwards.
  • Too wide hand placement: Make sure the hands are placed at shoulder width to avoid straining the shoulders.
  • For fast reps: Perform the exercise slowly and controlled for maximum muscle activation.

Modifications and Variations

Adapt Decline Push-Ups to your level or goal:

  • Lighter version: Use a lower elevation for your feet to reduce the intensity.
  • Advanced: Perform the exercise with one arm at a time or add a weight vest for extra resistance.
  • Explosive Decline Push-Ups: Push up with enough force that your hands lift off the floor to improve explosive strength.

Reps and sets

Aim for 3 sets of 8-12 repetitions . If you want to focus on endurance, you can increase the number of repetitions.

Breathing

Inhale as you lower your chest to the floor and exhale as you push yourself up to the starting position. Controlled breathing helps maintain stability and power during the exercise.

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