Decline Push Up Information

The push-up is a classic strength-training exercise that emphasizes the chest and fronts of the shoulders but also activates most major muscles of the body as stabilizers. The push-up is extremely versatile--beginners may perform the exercise on their knees or against a wall, while more fit exercisers may seek advanced variations, such as the decline push-up. Perform the move correctly to garner the most benefits and prevent injury.

Chest Anatomy

The chest is made up of just two muscles--the pectoralis major and the pectoralis minor. The pectoralis major features fibers that fan across the chest while the pectoralis minor rests underneath the pectoralis major. There is no such thing as upper and lower chest muscles, but you can use exercises, like the decline push-up to emphasize certain parts of the pectoralis major.

Benefits

A classic push-up trains the chest, biceps, triceps, abs, back, hips and thighs. The decline push-up puts greater emphasis on the upper fibers of the chest and also increases the activation of the anterior deltoids at the fronts of the shoulders. If you have been doing regular push-ups for several months and have stopped seeing results, switch to decline push-ups to challenge your muscles differently and push you through a plateau, according to the ABC Bodybuilding website.

Proper Form

The decline push-up is performed just like a regular push-up, but your feet rest on an elevated base, such as an aerobic step or a weight bench. Support your weight on your hands that are placed just slightly wider than shoulder width. Your body should form a straight line, with your abs slightly engaged as if bracing for a punch. Tighten your buttocks to prevent sinking your lower back and align your head with your spine to form a straight line. Avoid looking forward or leading with your head. Keep your elbows at a 45-degree angle with the body.

Variations

To make decline push-ups harder, add an element of instability. Put your feet on a stability ball instead of a solid surface. Alternatively, place your hands on the outer edges of the flat side of a Bosu trainer--a domed half ball designed for balance training--with your feet still on a weight bench. Advanced lifters may have a spotter place weight plates on your back to add extra resistance to the exercise.

Advanced Workout

Make the decline push-up part of a push-up giant set to challenge your muscle-growth and strength potential, say Diane Hart and Jerry Kindela in the spring 2009 issue of Oxygen Magazine. Perform as many repetitions as you can of each of the following: classic push-up, incline push-up--with your hands on an elevated surface--and decline push-up. Rest between each set only long enough to change position. When you complete the giant set, give yourself 60 to 90 seconds and then repeat two more times.