Decline push-ups are an advanced variation of traditional push-ups where your feet are elevated above your hands. This position increases the load on the upper chest and front shoulders while providing a greater challenge to core stability.
Step by step guide:
- Place feet on an elevated surface (bench or step)
- Position hands on floor slightly wider than shoulder width
- Maintain straight body alignment from head to heels
- Keep core tight and engaged
- Lower chest toward ground with control
- Keep elbows at roughly 45-degree angle
- Push back up to starting position
- Maintain proper form throughout movement
- Perform 10-15 repetitions for 3-4 sets
Tips
Keep body straight, don’t let hips sag. Focus on controlled movements. Engage core throughout exercise. Breathe steadily – exhale on push up. Adjust elevation based on fitness level.
Benefits
Targets upper chest muscles. Increases pushing strength. Improves core stability. Enhances shoulder strength. Develops upper body endurance.
Prevention
Master regular push-ups first. Start with lower elevation. Keep proper alignment throughout. Stop if experiencing shoulder pain. Warm up thoroughly before attempting.
