01Setting Up
- Find a sturdy bench, step, or elevated surface to perform the exercise on.
- Place your hands on the edge of the bench, slightly wider than shoulder-width apart.
- Position your feet on the ground, hip-width apart, and walk backward to create an incline angle with your body.
02Starting Position
- Keep your body straight and engage your core muscles.
- Lower your chest down towards the bench, maintaining a controlled movement.
- Keep your elbows tucked close to your body, pointing downward.
- Pause for a brief moment at the bottom position.
03Pushing Up
- Push through your palms and extend your arms to lift your body back up.
- Keep your body straight and avoid arching your lower back.
- Fully extend your arms at the top position.
- Pause for a brief moment before lowering down for the next repetition.
04Breathing
- Inhale as you lower your body towards the bench.
- Exhale as you push back up to the starting position.
- Maintain a steady and controlled breathing pattern throughout the exercise.
Conclusion
By following these steps, you can effectively perform a decline push-up and target your upper chest, shoulders, and triceps. Remember to start with a suitable incline angle and gradually increase the difficulty as you get stronger. Make sure to maintain proper form and listen to your body. Happy exercising!
Methods | Details |
---|---|
Setting Up | Find a sturdy bench or elevated surface. Place hands on the edge of the bench, feet on the ground, hip-width apart, and create an incline angle. |
Starting Position | Keep body straight, lower chest towards the bench, elbows tucked close to the body, and pause at the bottom position. |
Pushing Up | Extend arms and push through palms to lift the body up. Maintain a straight body position and pause at the top position. |
Breathing | Inhale as you lower down, exhale as you push back up. Maintain a steady breathing pattern. |