How To Do Decline Push Ups
Decline push ups are a variation of the standard push up that targets the upper chest and shoulders more intensely. To perform this exercise, you will elevate your feet on a surface while keeping your hands on the ground, ensuring your body forms a straight line from head to heels.
Step-by-Step Guide to Properly Execute Decline Push Ups
Starting Position
Begin by finding a sturdy surface, such as a bench or a box, to elevate your feet. Place your feet on the elevated surface and position your hands shoulder-width apart on the ground, ensuring your body is in a straight line from your head to your heels.
Lowering Phase
Bend your elbows to lower your body towards the ground. Keep your elbows at a 45-degree angle to your body and maintain a straight line from your head to your heels. Focus on controlling the descent to avoid sagging your hips or arching your back.
Pushing Phase
Once your chest is close to the ground, push through your palms to raise your body back to the starting position. Ensure that your core remains engaged throughout the movement to maintain stability and proper form.
Finishing Position
At the top of the movement, pause briefly before lowering again. Make sure to keep your body straight and avoid any twisting or bending at the hips. This will help you maximize the effectiveness of the exercise.
Decline Push Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 1-2 minutes rest, 2-3 times per week.
- Intermediate: 4 sets of 8-12 reps, 1 minute rest, 3-4 times per week.
- Advanced: 5 sets of 12-15 reps, 30-45 seconds rest, 4-5 times per week.
What Are The Benefits Of Decline Push Ups
- Targets upper chest muscles more effectively
- Strengthens shoulders and triceps
- Improves overall upper body strength
- Builds core stability and strength
- Prepares for more advanced push-up variations
Common Mistakes to Avoid
- Letting hips sag: Keep your body in a straight line.
- Flaring elbows out too wide: Keep elbows at a 45-degree angle.
- Not engaging the core: Maintain core tension throughout the movement.
- Rushing the movement: Focus on controlled movements for better results.
Similar Exercises To Try For Your Workout.
FAQ About Decline Push Ups
10-15 reps, 3-4 sets. The elevation shifts more load to the upper chest and front delts, so expect to do fewer reps than regular push-ups. If you can do 15 easily, raise the elevation or add a weighted vest.
A bench or chair height, roughly 40-50cm. Higher than that and it becomes more of a pike push-up, which shifts the load to shoulders. For chest focus, keep the angle moderate. I use a standard gym bench for most of my athletes.
Muscle emphasis. Decline push-ups hit the upper chest and front deltoids harder because of the angle. Regular push-ups load the mid-chest more evenly. If your upper chest is lagging, decline push-ups should be in your routine 2-3 times per week.
Your hands are probably too far forward. Keep them directly under your shoulders, not ahead of them. The declined angle already loads the shoulders more, so bad hand placement makes it worse. Also keep your elbows at about 45 degrees, not flared out to the sides.
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