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!

MethodsDetails
Setting UpFind 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 PositionKeep body straight, lower chest towards the bench, elbows tucked close to the body, and pause at the bottom position.
Pushing UpExtend arms and push through palms to lift the body up. Maintain a straight body position and pause at the top position.
BreathingInhale as you lower down, exhale as you push back up. Maintain a steady breathing pattern.
decline push-up
exercise
upper chest
shoulders
triceps