Decline Push-Up

Decline Push-Up

Chest · Body weight

Target muscles

Pectoralis major clavicular headPectoralis major sternal head

Also works

Anterior deltoidTriceps brachii

The Decline Push-Up is a challenging upper body exercise that targets the chest, shoulders, triceps, and core muscles. It's particularly beneficial for individuals seeking to intensify their workout and enhance upper body strength. By performing this exercise, individuals can improve muscle definition, particularly in the lower chest, and increase overall body stability.

How to do it

  1. 1Walk your feet up onto the bench or step, keeping your body straight from your head to your heels, this will be your starting position.
  2. 2Lower your body towards the ground while keeping your elbows close to your body until your chest nearly touches the floor.
  3. 3Push your body up back to the starting position by fully extending your arms, while maintaining your body straight.
  4. 4Repeat the process for the desired number of repetitions, ensuring to keep your core tight and back flat throughout the exercise.

Tips

  • Maintain Core Stability: Engage your core throughout the entire exercise. This will help maintain your body alignment and reduce the risk of lower back injuries. A common mistake is to let the hips sag or the back arch excessively, which can strain the spine.
  • Controlled Movements: Lower your body towards the ground in a controlled manner until your chest nearly touches the floor. Push your body back up to the starting position as forcefully as you can. Avoid the mistake of rushing the movement or using momentum to lift yourself up, as this can lead to poor form and reduced effectiveness of the exercise.
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Video and images: ExerciseDB by AscendAPI, licensed via RapidAPI. Credits