Exercise Name: Decline Push-Ups
Target Muscle Group: Pectoralis Major (upper chest), Deltoids (shoulders), Triceps Brachii, Core
Equipment Needed: Sturdy bench, box, or step
Instructions:
- Starting Position:
- Place your feet on a bench, box, or step, ensuring it is sturdy and stable.
- Position your hands on the floor slightly wider than shoulder-width apart.
- Walk your hands out so that your body forms a straight line from your head to your feet, maintaining a plank position with your core engaged.
- Keep your head in a neutral position by looking slightly forward.
- Execution:
- Begin the movement by bending your elbows and lowering your chest towards the floor.
- Keep your body in a straight line, avoiding sagging or arching your back.
- Lower yourself until your chest is just above the floor, ensuring your elbows are at about a 90-degree angle.
- Inhale as you lower your body.
- Return:
- Exhale as you push through your hands to extend your arms and lift your body back to the starting position.
- Maintain control and avoid locking out your elbows at the top.
Tips:
- Controlled Movement: Perform the exercise with a slow and controlled motion to maximize muscle engagement and reduce the risk of injury.
- Body Alignment: Keep your body in a straight line from head to heels throughout the movement.
- Breathing: Remember to inhale on the way down and exhale on the way up.
- Hand Position: Ensure your hands are positioned slightly wider than shoulder-width apart to target the chest muscles effectively.
Common Mistakes:
- Sagging or Arching Back: Maintain a straight line from head to heels to avoid placing unnecessary strain on your lower back.
- Partial Reps: Ensure you complete a full range of motion by lowering your chest close to the floor and fully extending your arms at the top.
- Flaring Elbows: Keep your elbows at about a 45-degree angle to your body to protect your shoulders and engage your chest properly.
Modifications:
- Beginner: If decline push-ups are too challenging, start with regular push-ups or knee push-ups to build strength.
- Advanced: To increase difficulty, elevate your feet higher or wear a weighted vest.
Decline push-ups are an effective exercise for targeting the upper chest, shoulders, and triceps while also engaging the core. Incorporate them into your workout routine to enhance upper body strength and muscle definition.
