Decline Push-up

Decline Push-up is an advanced variation of the classic push-up, which focuses on strengthening the upper part of the chest, shoulders and triceps. By placing the feet higher than the hands, you increase the load on the upper body and give the core muscles extra stability work.

Correct Form and Technique

To perform the Decline Push-up correctly, follow these steps:

  1. Starting position: Place your feet on a stable surface such as a bench or chair. Place your hands on the ground, slightly wider than shoulder width.
  2. Posture: Keep a straight line from head to heels, with activated core muscles. Avoid the hips sinking.
  3. The movement: Lower your body in a controlled manner by bending your elbows, until your chest almost touches the floor.
  4. Back to start: Press the body back up to the starting position by extending the arms.

Here is a video showing the correct technique:

Common Errors

To get the most out of the Decline Push-up and avoid injury, you should be aware of the following mistakes:

  • Dropped hips: Avoid dropping the hips. Make sure to keep your core tight and your body in a straight line throughout the movement.
  • Poor elbow placement: Don't let your elbows flare out too much, as this can put too much pressure on your shoulders. Hold them close to your body.
  • Insufficient range of motion: Make sure you lower your body all the way down until your chest almost touches the ground to get the full effect of the exercise.

Modifications and Variations

If the Decline Push-up is too demanding, or if you want to challenge yourself further, try these variations:

  • Knee Decline Push-up: If the standard version is too heavy, try keeping your knees on a bench instead of your feet.
  • Decline Push-up with weight: Place a weight on your back to increase the resistance and make the exercise harder.
  • Hand Raise Decline Push-up: Raise one hand at a time on the way up to further challenge balance and core.

Number of Repetitions and Sets

The number of sets and repetitions you should perform depends on your level:

  • Beginners: 3 sets of 6-8 repetitions.
  • Advanced: 3-4 sets of 10-12 repetitions.
  • Experts: Increase the difficulty by adding weights or performing more sets.

Breathing technique

Correct breathing helps you maintain stability during the exercise:

  • Breathe in: Take a deep breath as you lower your body down.
  • Exhale: Exhale forcefully as you push your body back up.
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