Decline Push-Up

What is Decline Push-Up:

The Decline Push-Up is an advanced variation of the standard push-up that targets the upper chest, shoulders, and triceps with heightened intensity. This exercise involves elevating the feet, placing them on an elevated surface such as a bench or step, creating a downward slope. This angle increases the load on the upper body, providing a unique challenge to those seeking to amplify their bodyweight workouts.

Key Benefits:

  • Upper Chest Emphasis: Targets the upper chest muscles more intensely than traditional push-ups.
  • Core Engagement: Develop a strong core as you stabilize your body throughout the push-up motion, fostering overall stability.
  • Portable and Equipment-Free: Decline Push-Ups can be performed virtually anywhere, making them an ideal addition to your home workout routine or while traveling. No special equipment is required, making it accessible to all fitness levels.

Variations:

  • Incline Push-Up: The opposite of Decline Push-Up, and an easier variation of the Standard Push-Up.
  • Varying Hand Placement: Adjust your hand placement to target more of your chest and/or triceps.

How to perform Decline Push-Ups:

  • Starting Position: Assume a plank position with your hands on the ground and feet elevated on a stable surface.
  • Execution: Lower your chest towards the ground, bending your elbows while keeping them close to your body, and then press back up to the starting position fully extending your arms.
  • Repetition: Start with a number of repetitions that challenge you while maintaining proper form. Gradually increase as your strength improves.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise.

  • Inhale: Inhale deeply at the starting position or as you descend.
  • Exhale: Either hold your breath in as you push back up to the starting position and exhale forcefully, particularly during high-intensity moments, or exhale as you push back up.
  • Grip Width: You can target more of your chest and triceps by using a wider or narrower grip, respectively.
  • Scapular Engagement: At the starting position, you have the option to maintain scapular protraction, which provides additional stimulus for the scapular muscles, particularly the serratus anterior, crucial in horizontal pressing movements and skills. Conversely, at the bottom portion of the movement, you also have the option to break down or retract your scapula, allowing your chest to experience more range and stretch.
  • Foot Elevation: Make sure that you are not going too high, and your feet are just a little higher than your upper body to maintain the correct angle and purpose of the exercise.
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    Additional Information:

    Comment:

    Remember to adjust the height of your Decline Push-Up to ensure proper targeting of your chest muscles. Doing the push-up at a height where you are more vertically aligned with the ground may place the emphasis on your shoulders. To make the exercise more challenging, try incorporating other methods rather than raising the height above the appropriate level.

    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 weighted vest or backpack
    • Progressing to a harder variation/exercise