Decline Push-up

What is Decline Push-up:

The Decline Push-up is a bodyweight pushing exercise working the shoulder flexors, adductors, and elbow extensors, particularly the clavicular head of the pectoralis major, the front deltoid, and the triceps. It involves performing push-ups in a declined position, making the resistance or intensity of the movement harder than the standard push-ups and biases the upper head of the pecs.

Key Benefits:

  • Size and Strength: Works the pectoralis major and triceps, as well as the anterior deltoid, promoting muscle growth and strength improvement.
  • Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves shoulder adduction and flexion strength, elbow extension strength, and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance and can be modified in terms of body positioning to adjust difficulty, making it adaptable for all fitness levels.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Incline Push-up: Performing the push-up in an inclined position with the hands elevated on a stable surface or platform, biasing the lower head of the pecs and decreasing the overall intensity of the movement, making it more appropriate for beginners.
  • Standard Push-up: A foundational bodyweight pushing exercise performed on a flat surface, decreasing the intensity of the movement.
  • Pike Push-up: A push-up variation primarily working the shoulder muscles, specifically the front and middle deltoids.
  • Weighted Decline Push-up: Increase the intensity by adding resistance with a weight vest or a backpack.

Grip Variations:

  • Narrow to Shoulder-width Grip: Biases the triceps.
  • Wider than Shoulder-width Grip: Biases the chest.

How to perform Decline Push-ups:

  • Set Up: Position your feet on a stable elevated surface, such as a bench, step, or sturdy platform, hands slightly wider than shoulder-width apart. Maintain scapular depression and core engagement.
  • Execution: Initiate the movement by lowering your body until your chest reaches close to your hands. Hold this position briefly, then push up back to the starting position.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you descend.
  • Exhale: Exhale at the top/starting position.
  • Adjust Decline Height: Choose an appropriate degree of declined position where your feet are until your shoulders are parallel to the floor. Avoid excessive foot elevation, as this will shift the emphasis more on the shoulders.
  • Hand Position: From a pronated hand position, rotate your hand slightly outward to help reduce the strain on your wrists.
  • Scapular Engagement: Maintain scapular depression while allowing your scapula to protract at the top/starting position and retract at the bottom.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
    •

    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Decreasing the feet elevation - the more horizontal you are, the easier the exercise becomes
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Increasing the Range of Motion - using a pair of paralletes or yoga block
    • Adding resistance - wearing weight vest or backpack
    • Progressing to a harder variation/exercise