Decline Push Up

What is Decline Push-Up? A decline push-up is a bodyweight exercise that targets the upper chest, shoulders, and triceps. It is a variation of the traditional push-up where the feet are elevated on an elevated surface, such as a bench or box, making the exercise more challenging.

Decline Push-Up Tutorial

1. Position yourself facing down on the ground with your hands slightly wider than shoulder-width apart and your feet elevated on a stable surface.
2. Keep your body in a straight line from head to heels, engaging your core muscles.
3. Lower your chest towards the ground by bending your elbows until your chest almost touches the floor.
4. Push yourself back up to the starting position by straightening your arms.
5. Repeat for the desired number of repetitions.

Common Mistakes

• Arching the back: Keep your body in a straight line throughout the exercise to avoid strain on your lower back.

• Flaring the elbows: Ensure your elbows are at a 45-degree angle from your body to prevent shoulder strain. - Dropping the hips: Maintain a strong core and straight body alignment to maximize the effectiveness of the exercise.

Tips for Better Results

• Focus on controlled movements to fully engage the targeted muscles.

• Squeeze your chest and triceps at the top of the movement for maximum muscle activation. - Adjust the height of the surface your feet are elevated on to increase or decrease the difficulty of the exercise.

Muscles Worked

• Primary muscles: Chest (pectoralis major), Shoulders (anterior deltoids), Triceps.

• Secondary muscles: Core muscles for stabilization.