How To Do Decline Push Ups
Decline push ups are a variation of the standard push up that targets the upper chest and shoulders more intensely. To perform this exercise, you will elevate your feet on a surface while keeping your hands on the ground, ensuring your body forms a straight line from head to heels.
Step-by-Step Guide to Properly Execute Decline Push Ups
Starting Position
Begin by finding a sturdy surface, such as a bench or a box, to elevate your feet. Place your feet on the elevated surface and position your hands shoulder-width apart on the ground, ensuring your body is in a straight line from your head to your heels.
Lowering Phase
Bend your elbows to lower your body towards the ground. Keep your elbows at a 45-degree angle to your body and maintain a straight line from your head to your heels. Focus on controlling the descent to avoid sagging your hips or arching your back.
Pushing Phase
Once your chest is close to the ground, push through your palms to raise your body back to the starting position. Ensure that your core remains engaged throughout the movement to maintain stability and proper form.
Finishing Position
At the top of the movement, pause briefly before lowering again. Make sure to keep your body straight and avoid any twisting or bending at the hips. This will help you maximize the effectiveness of the exercise.
Decline Push Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 1-2 minutes rest, 2-3 times per week.
- Intermediate: 4 sets of 8-12 reps, 1 minute rest, 3-4 times per week.
- Advanced: 5 sets of 12-15 reps, 30-45 seconds rest, 4-5 times per week.
What Are The Benefits Of Decline Push Ups
- Targets upper chest muscles more effectively
- Strengthens shoulders and triceps
- Improves overall upper body strength
- Builds core stability and strength
- Prepares for more advanced push-up variations
Common Mistakes to Avoid
- Letting hips sag: Keep your body in a straight line.
- Flaring elbows out too wide: Keep elbows at a 45-degree angle.
- Not engaging the core: Maintain core tension throughout the movement.
- Rushing the movement: Focus on controlled movements for better results.
Similar Exercises To Try For Your Workout.
FAQ About Decline Push Ups
Yes, decline push-ups are effective for building chest muscles. In this exercise, your feet are elevated, which shifts more weight to your upper chest and shoulders. This variation targets different parts of your chest compared to regular push-ups. To see results, focus on proper form and gradually increase the number of reps as you get stronger.
Decline push-ups are done with your feet elevated, which shifts more weight to your upper chest and shoulders. This makes them a bit harder than regular push-ups, which work the whole chest evenly. If you want to focus on building the upper part of your chest, decline push-ups can be more effective. Both types are good for overall chest strength, so including both in your routine is beneficial.
Yes, decline push-ups can help improve your upper body strength. They target your chest, shoulders, and triceps more than regular push-ups. By elevating your feet, you increase the difficulty, which makes your muscles work harder. This can lead to better strength and muscle growth over time. Just make sure to maintain good form to avoid injury.
To do decline push-ups correctly, start by placing your feet on a raised surface, like a bench or step. Keep your hands shoulder-width apart on the ground. Your body should form a straight line from your head to your heels. Lower your body until your chest is close to the ground, then push back up. Keep your core tight and avoid sagging your hips. Breathe in as you lower and out as you push up. Start with a few reps and increase as you get stronger.
