The Decline Push up Exercise

The Decline Push-Up is a powerful variation of the classic push-up that challenges both the upper body and core. This intermediate-level exercise involves placing your feet higher than your hands, creating an incline that increases resistance and intensity. You can elevate your feet using a chair, bench, or yoga ball.

Decline Push up Step by Step

• Get on your hands and knees.
• Now carefully place your feet up on the chair, ball, or bench.
• Keep your back straight as you push up until you get your arms straight.
• Bend your arms at the same time you lower your torso and let your chest touch the floor.
• Now extend your arms back to the upright position.

Decline Push up Recommendations

Here are some recommendations to keep in mind when performing the Decline Push Up:

• Before attempting the exercise, ensure that you have mastered the basic Push Up and have built up sufficient upper body and core strength.
• Choose an elevated surface that is stable and secure, such as a bench, chair, or yoga ball.
• Place your hands shoulder-width apart and your feet on the elevated surface, keeping your body in a straight line from your head to your heels.
• Engage your core muscles and keep your back straight throughout the exercise.
• Avoid arching your back or allowing your hips to sag towards the ground.
• Lower your body towards the ground by bending your elbows, keeping them close to your body.
• Do not lock your elbows in the drop position, as this can place undue stress on the joints.
• Exhale as you push back up to the starting position, fully extending your arms.
• Start with a few repetitions and gradually increase the number over time, taking care to maintain proper form.
• If you experience any pain or discomfort, stop the exercise immediately and consult with a qualified fitness professional.

The Decline Push Up is an effective exercise for building upper body and core strength, but it should be approached with caution and performed correctly to avoid injury. By following these recommendations and focusing on proper form, you can safely and effectively incorporate the Decline Push Up into your fitness routine.

Here are some other exercises that are similar to the Decline Push Up and can be effective for building upper body and core strength:

• Incline Push Up: This is the opposite of the Decline Push Up, where your hands are placed on an elevated surface and your feet are on the ground. It’s a great exercise for beginners or those who find the traditional Push Up too challenging.
• Plyometric Push Up: This is an explosive, high-intensity variation of the Push Up that involves pushing off the ground and clapping your hands before returning to the starting position. It can be a great way to increase power and explosiveness in the upper body.
• Diamond Push Up: This Push Up variation targets the triceps and chest muscles by placing your hands close together in a diamond shape beneath your chest. It can be more challenging than the traditional Push Up and requires greater strength in the triceps.
• Archer Push Up: This Push Up variation involves shifting your weight to one side and lowering your body towards that arm, while keeping the other arm straight and extended. It targets the chest and shoulder muscles and can be an effective way to increase strength and stability in the upper body.

By incorporating a variety of exercises into your fitness routine, you can target different muscle groups and avoid plateaus in your progress. Be sure to choose exercises that are appropriate for your fitness level and goals, and always focus on maintaining proper form to avoid injury.

Frequently Asked Questions

What muscles do decline push-ups work?

Decline push-ups mainly hit my upper chest and shoulders, while also working my triceps and core. Because my feet are elevated, my upper body has to handle more load, which increases overall muscle activation.

How do I properly perform a decline push-up?

I place my feet on a stable elevated surface and my hands on the floor about shoulder-width apart. I keep my body straight, brace my core, lower my chest under control, and push back up without letting my hips drop or my elbows flare out.

Do I need advanced strength to do decline push-ups?

Yes. I consider decline push-ups an advanced variation. I make sure I can do standard push-ups with solid form before adding elevation.

What are common mistakes to avoid?

I avoid letting my hips sag, arching my lower back, flaring my elbows too wide, or rushing the reps. Poor form reduces results and increases stress on the shoulders.

How high should I elevate my feet?

I start with a low elevation and only increase it as my strength and control improve. Higher isn’t better if my form breaks down.

Can decline push-ups help with shoulder strength?

Yes, when I do them correctly, they help strengthen my shoulders and the stabilizing muscles around them. Proper control is key to keeping them joint-friendly.

What can I do if decline push-ups feel too difficult?

I lower the foot elevation or go back to standard push-ups until I’m strong enough. Building up gradually works better than forcing the movement.

Are decline push-ups safe for beginners?

I wouldn’t recommend them for beginners right away. It’s better to build a solid foundation with basic push-ups before progressing to decline variations.

How many repetitions should I do?

I usually aim for about 8 to 15 controlled reps per set. I focus on clean technique rather than chasing high numbers.

Can decline push-ups be part of a regular workout routine?

Absolutely. I use them regularly for upper-body strength and chest development, especially when I want more intensity without adding weights.

Other Recommended Exercises:

• Wide Push up
• Master the Lunge Exercise
• Master the Sit Up Exercise

Recommended for you:

• Master the Side Plank
• Mastering the Basic Curl

• Go Back to The Exercise Enciclopedia

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