You're in : Exercises

Home Exercises

Push Up Declined

Keep in touch on

Exercises

Ab Exercises

Arm Exercises

Back Exercises

Chest Exercises

Core Exercises

Leg Exercises

Shoulder Exercises

Home Exercises

Weight Lifting Exercises

Fat Burning Exercises

Cardio Exercises

Stretching Exercises

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.

Home Exercises

Show All