Instructions:
- 1Get down on your hands, and extend your legs backward by propping your toes on a bench.
- 2Straighten your arms and keep your hands right under the shoulders.
- 3Lower yourself down by folding your arms.
- 4As your chest reaches near the floor, raise yourself by straightening your arms and repeat.
Tips:
- Keep your toes nicely placed on the bench.
- Keep your back straight and your core tight.
- Maintain a smooth breathing pattern.
Decline Push Ups: Maximizing Your Upper Body Workout
The decline push up is an excellent bodyweight exercise that primarily targets the upper chest, shoulders, and triceps. By elevating your feet, this variation shifts more emphasis onto the upper portion of the pectoral muscles, making it a fantastic choice for those looking to enhance their upper chest development.
Muscles Worked
When performing decline push ups, the primary muscles engaged include:
- Pectoralis Major – particularly the upper section
- Triceps Brachii – for arm extension
- Deltoids – especially the front deltoids
- Core Muscles – including the abdominals and obliques for stability
Benefits of Decline Push Ups
Incorporating decline push ups into your workout routine offers several benefits:
- Increased Upper Chest Activation: Ideal for building a well-rounded chest.
- Enhanced Tricep Strength: As your triceps play a crucial role in the movement.
- Improved Stability and Balance: Engaging core muscles contributes to overall strength and stability.
- Bodyweight Exercise: No equipment is necessary, making it accessible for all fitness levels.
Proper Form for Decline Push Ups
To perform decline push ups with proper form:
- Start in a plank position with your hands shoulder-width apart and your feet elevated on a stable surface.
- Engage your core and maintain a straight line from head to heels.
- Lower your body until your chest is just above the ground.
- Push through your palms to return to the starting position.
Decline Push Up Alternatives
If you're looking for alternatives to decline push ups, consider options such as:
- Standard Push Ups: Targeting the chest and triceps without the decline angle.
- Incline Push Ups: Great for beginners or those wanting to focus on lower chest activation.
- Diamond Push Ups: Focused on tricep engagement and upper chest development.
Conclusion
The decline push up is a powerful exercise for those wanting to build strength in the upper chest and triceps. By incorporating decline push ups into your fitness routine, you can achieve a well-defined upper body while enjoying the benefits of a bodyweight workout. Whether you are just starting or looking to elevate your existing program, this exercise can be an integral part of your approach to fitness.