How To Do A Decline Push Up: The Complete Step-by-Step Guide for Beginners

Decline push-ups are not as easy as they look. They may look easy, but doing them correctly is a whole other ball game. If you’ve been struggling with these push-ups because they seem too challenging, then read on! We’re going to show you how to nail the decline push-up so that it becomes a regular part of your workout routine.

Decline push-ups are one of the best exercises for strengthening your chest and triceps. These exercises target your upper pectorals, front shoulders, and triceps at the same time.

With such an awesome impact on your muscles, it’s no wonder why everyone should be doing more of them! Thus, in this article, we will discuss everything you need to know about how to do a decline push-up successfully.

Also seen in Obesity Controller about how to do Decline Push-ups correctly.

What are Decline Push-Ups?

Decline push-ups are an advanced variation of the standard push-up. This exercise is done with your hands placed on a wide and high surface, such as the edge of a bench or the top of a step, or an elevated surface. Unlike the standard push-up, the legs are kept together while doing the decline push-up.

Therefore, they form a wide V shape as your body rests on your elbows, with your hands placed on the edge. Your elbows should be bent at 90 degrees and your palms should be facing each other.

You perform these push-ups by lowering your body towards the bench or step and then pushing yourself back up. Unlike the standard push-up, the legs are kept together.

With your elbows bent and palms facing each other, you do the push-up as you would normally, but at the end of the movement, your elbows bend and your palms face each other. This action makes your chest muscles and the back of your shoulders work harder than they would in other variations of the push-up.

How to Do a Decline Push-Up

- Beginners - Advanced Beginners: - Advanced: - Final Words - Summary The basic hand position for the decline push-up is as follows: your elbows should be bent at 90 degrees, and your palms should be facing each other.

The basic movement pattern is as follows: you lower yourself and then push yourself back up. In this exercise, you have to keep your feet placed close together. So, you have to keep your chest pushed forward and your elbows bent. In other words, your elbows should form a 90-degree angle with your torso.

Benefits of Decline Push-Ups

- Builds Your Upper Chest: The primary benefit of this exercise is that it trains your chest muscles. Your pectorals are the most visible muscle of your upper body. This exercise will help you strengthen them, making them more visible and firm. - Strengthens Your Back: One of the greatest things about push-ups is that they work your back as well as your chest muscles.

However, in the standard push-up, your chest muscles are the primary focus, while your back muscles are not getting enough attention. Decline push-ups are a great alternative to the standard push-up, as they work your back muscles as well. - Builds Your Triceps: The triceps are the three large muscles at the back of your upper arm. As with the chest muscles, they are not given enough attention in standard push-ups. But, with these push-ups, you can make sure that you work them properly.

Tips for Successful Decline Push-Ups

- Keep Your Back Stable: If you want to succeed in this exercise, the first thing you have to do is to keep your back stable. If you have a weak back, then you will have a hard time achieving the proper push-up position, as your back will collapse. Since your back is the most important muscle of your body, you have to make sure that you keep it as stable as possible.

You can do this by bracing your core and keeping your shoulders back and down. - Keep Your Chest Pushed Forward: Make sure that your chest is pushed forward during the whole exercise. This will help you work your chest muscles in an efficient and effective way. You can do this by contracting your chest muscles while lowering and pressing them back while lifting up.

Focus on the Finish: When you are performing the push-up, the most important thing to focus on is the finish. This will help you to push yourself to the end and achieve a hard but rewarding finish. - Always Start with good form: As with most exercises, you have to start with good form.

This means that you have to keep your back straight, your core braced, and your shoulders back. If you start doing the exercise incorrectly, then it will be almost impossible for you to keep improving. - Always Progress Your Exercises: This is especially true for the declining push-up.

This is an advanced push-up that is hard to perform correctly. Thus, you have to make sure that you are always progressing on this push-up, or else you will be stuck doing the same exercise over and over again. - Keep your Routine Challenging: Push-ups, like most exercises, are only worth doing if they are challenging enough to make you work hard during each repetition.

If they are too easy, then they are of no use to you, as they will feel like a waste of time. If they are too challenging, then they will be too much of a burden on your body and you will not be able to perform them correctly. Thus, it is important to keep your routine challenging, but not too challenging.

Switch up your Routine: If your routine is getting mundane and you are tired of doing the same exercises, then it is time to change it up. This will help you to stay motivated and interested in your routine.

Always Try New Exercises: If push-ups are too challenging and you are not progressing on them, then try a different exercise. This is the best way to learn new techniques and techniques that are effective. - Final Words We hope that you have been able to learn everything you need to know about how to do a decline push-up.

These push-ups are challenging exercises that will strengthen your chest, shoulders, and triceps. They are also a great exercise for building upper body symmetry, as they work your chest, shoulders, and triceps muscles in the same way. If you are interested in adding these push-ups to your routine, then you must start with the proper form.