Decline Push Up | Illustrated Exercise Guide

Primary muscles: Chest
Secondary muscles: Shoulders, upper back, triceps, core
Equipment: Step / stability ball / box

Decline Push Up Instructions

1. Start in a plank position, with your wrists under your shoulders and your feet hip-width apart, and place your feet on top of a step.
2. Bend your elbows and lower your chest until it’s just above the floor.
3. Push back to the starting position, and repeat until the set is complete.

Proper Form And Breathing Pattern

Keep your body in a straight line, with your head in line with your torso and your torso in line with your hips. Engage your core and breathe in as you slowly bend your elbows and lower your chest to the floor. Exhale as you straighten your arms and push back to the starting position.

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Exercise Benefits

The decline push up targets the pec muscles and helps to lift your breasts and strengthen your chest. This exercise also shapes and tones your shoulders, triceps, and back, and helps to improve core strength and stability.

Decline Push Up Demonstration

Sets And Reps

Start with knee push ups and regular push ups. Once you’re comfortable with your form, advance to decline push ups and add 2 or 3 sets of 10 to 12 repetitions to your upper body workouts.

Calories Burned

To calculate the number of calories burned doing the decline push up, enter your weight and the duration of the exercise:

Related Upper Body Exercises

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Hindu push ups
One arm tricep push up
Bow and arrow squat pull
Concentration curl

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