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Chest Exercises

Push Up Declined

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Push Up, Declined

Type: Chest

This exercise is excellent for adding a progressive element to a normal push up. It also focuses on the upper part of the chest (pectoral muscle) in the same way as an inclined chest press exercise. So if you don't have access to a bench and barbell, you can substitute with this exercise at home, in the park or a hotel room.

Level :

Intermediate

Equipment : No

	Upper Chest
	Core Front Shoulders Triceps Upper Shoulders

Push Up, Declined Steps:

Step 1:

Arrange yourself in the extended push up position, elbows straight, with feet on a bench and hands on the floor.

Step 2:

Ensure your body is evenly distributed by your hands and feet and that your back is straight with neutral spine.

Step 3:

Wrists and elbows should be in line with the chest.

Step 4:

Pull in the abdominals tight and keep the pelvis straight.

Step 5:

Maintain a straight back throughout the exercise.

Step 6:

Bend at the elbows to lower the body towards the floor until the upper arms are parallel to the floor and elbows are at right angles.

Step 7:

Chest should be close to the floor.

Step 8:

Pause briefly, then push back to the start position by extending the elbows.

Top Tip:

Keep the body straight throughout the whole movement. Stop, once form begins to fail.
To make it even more challenging, support your feet on a stability ball.

Chest Exercises

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Bench Press, Dumbbell, Declined

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Chest Press, Cable

Chest Press, Seated, Machine

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Floor Flyes, Dumbbell

Floor Flyes, Dumbbell with Feet Up

Floor Press, Dumbbell, Neutral Grip

Floor Press, Dumbbell, Neutral Grip with Feet Up

Floor Press, Dumbbell, Overhand Grip

Floor Press, Dumbbell, Overhand Grip with Feet Up

Floor Press, Dumbbell, Rotating Grip

Floor Press, Dumbbell, Rotating Grip with Feet Up

Floor Press, Dumbbell, Underhand Grip

Incline Press Machine

Push Up, Inclined

Push Up, Kneeling

Push Up, Wide Grip

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Bench Press, Barbell, Declined

Bench Press, Barbell, Declined, Narrow Grip

Bench Press, Barbell, Declined, Underhand Grip

Bench Press, Barbell, Declined, Wide Grip

Bench Press, Barbell, Inclined

Bench Press, Barbell, Inclined, Narrow Grip

Bench Press, Barbell, Inclined, Underhand Grip

Bench Press, Barbell, Inclined, Wide Grip

Bench Press, Barbell, Narrow Grip

Bench Press, Barbell, Underhand Grip

Bench Press, Barbell, Wide Grip

Bench Press, Dumbbell, Alternating, Neutral Grip

Bench Press, Dumbbell, Inclined

Bench Press, Dumbbell, Inclined, Neutral Grip

Bench Press, Dumbbell, Inclined, Underhand Grip

Bench Press, Dumbbell, Neutral Grip

Bench Press, Dumbbell, Twisting Grip

Bench Press, Dumbbell, Underhand Grip

Cable Crossover

Chest Flyes, Dumbbell, Rotating Grip

Chest Press, Cable, Alternating

Chest Press, Cable, Decline, Alternating

Chest Press, Cable, Incline, Alternating

Push Up, Chair Wide

Push Up, Declined

Push Up, Dive Bomber

Push Up, Dumbbell

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Push Up, One Leg

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Push Up, Saigon

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Push Up, Twisting, Dumbbell

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Push Up Leg Tuck Combo

Push Up, Clapping

Push Up, Eccentric

Push Up, Medicine Ball, Alternating

Push Up, Plank, Dumbbell Row

Push Up, Plyometric

Push Up, Twisting

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