Overview of Decline Push Up (Feet on Bench)
A bodyweight exercise that works for chest is the decline push-up. It is a push-up variation that can be advanced to increase the difficulty of the activity.
Strangely enough, the decline push-up is a great exercise to work the upper chest since it uses the same movement pattern as the incline bench press.
Instructions for Decline Push-Up (Feet on Bench)
- Assume a quadrupedal stance, placing your knees under your hips, toes tucked under, and shoulders beneath your hands.
- Keeping your elbows extended and your head neutrally positioned and aimed at the floor, step one leg at a time onto a seat behind you.
- Retract your shoulder blades and release your elbows to descend slowly to the ground.
- Drop till your torso hits the ground.
- Use your elbows to extend and your hands to press into the ground to return to the beginning position.
- Continue till the desired number of times.
Tips for Decline Push-Ups (Feet on Bench)
- Instead of forming a “T,” your arms should resemble an arrow at the bottom position.
- Consider the push-up as a moving plank; your spine should stay rigid the entire time.
- To keep the rib cage neutral brace your core and squeeze your glutes before falling.
- Don’t look forward and maintain a downturned chin.
- When doing the exercise attempt to press your thumbs together to better engage the pecs.
- Instead of cocking your head forward make sure your nose and chest come together at the same time.
- You might want to try getting as far away from the ground as you can.
- At the peak of the repetition make sure to push into the floor all the way and let your shoulder blades slide across your ribs.
- Most people don’t get the full benefits of repetition because they cut it short.
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