Master The Decline Push up Step by Step

Decline Push up

The Decline Push Up is a challenging variation of the classic Push Up that targets the upper body and core. As an intermediate-level exercise, it requires you to place your feet higher than your hands, which creates an incline and increases the resistance. You can perform the Decline Push Up using a chair, a bench, or a yoga ball to elevate your feet.

To execute the Decline Push Up, begin by placing your hands on the ground shoulder-width apart, and positioning your feet on a stable elevated surface. Engage your core and ensure that your body forms a straight line from your head to your heels.

Slowly lower your chest towards the ground by bending your elbows, while keeping your elbows close to your body. Exhale as you push back up to the starting position, fully extending your arms. Repeat for several repetitions, focusing on maintaining proper form and keeping your body aligned.

Decline Push up Step by Step

The Decline Push Up is an excellent exercise for building upper body strength, targeting the chest, shoulders, and triceps. It also engages the core muscles, helping to improve stability and balance. As an intermediate exercise, it should be approached with caution and only attempted after mastering the basic Push Up. Gradually increase the incline as you get stronger, or try adding weight for an added challenge.

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.

Decline Push up Recommendations

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.
  • Dumbbell Chest Press: This exercise is performed lying on a bench or stability ball and involves using dumbbells to perform a chest press. It targets the chest, shoulders, and triceps and can be a great way to build upper body strength and improve muscle definition.

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.

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Peter A Soto is a Black Belt with more than 20 years of experience, athlete, teacher and webmaster. Based in the city of San Diego, California.