Decline Push-Ups
The decline push-up is a perfect exercise for weightlifters who want to build chest muscle and tone their shoulders at the same time. Decline push-ups train the upper pectoral and trapezius muscles, as well as the tricep and abdominal muscles.
The decline push-up is one of the most difficult types of push-ups to perform, and is not for people at a beginner fitness level. To learn how to correctly perform decline push-ups, continue reading the step-by-step directions.
How To Perform a Decline Push-Up
Step 1
Place your hands on the floor in front of you. *Be sure to spread them out wider than your shoulders.
Step 2
Prop your feet up onto a surface that is between 1 - 3 feet above the floor. This could be an aerobic step, a bench, anything. *If your at an advanced fitness level, you should use a medicine ball to prop your feet up.
Step 3
Slowly bend your arms, lowering the top of your chest and shoulders to the ground. *Your elbows should just pass the 90 degree mark so that they form an acute angle.
Step 4
Power yourself back up with a nice, evenly distributed push and a full exhale. When you get to the top, straighten your arms, but don’t lock your elbows. *Locking your elbows can cause serious injury and also kill the rhythm during your exercise.
Step 5
Repeat the motions for Steps 3 and 4 several times. Try to do 3 sets of 15 - 30 reps (3 x 15 - 30). *If your at an advanced fitness level, you should perform your decline push-ups faster and do more of them.
Decline Push-Up Tips
Tip 1
Try to keep your abdominal muscles contracted at all times. The abs being a centralized muscle, will stabilize both your arms and legs.
Tip 2
Try not to let your butt drop beneath your back, keep it propped in the air. This puts more weight on your shoulders and arms, and forces your muscles to work harder.
Tags: decline push-ups, push-up exercise