Push-ups are one of the most commonly performed workout exercises. Challenging enough for advanced exercisers but adaptable enough so beginners can enjoy them, push-ups develop your chest, shoulders, core and triceps muscles. Decline push-ups place an emphasis on the upper portion of the pectoralis major muscles, upper pecs for short. Decline push-ups are an advanced variation of the regular push-up.
Step 1
Adjust your step or bench so it is approximately 12 inches high.
Step 2
Stand with your back to the step or bench and take a large step forward so you are about 4 feet from the bench.
Step 3
Bend down and place your hands on the floor and your feet on the bench. Your fingers should be facing directly forward with your hands about shoulder-width apart.
Step 4
Keep your arms straight, contract your abs and position your body so that it is parallel to the ground. Your head, hips and heels should form a straight line.
Step 5
Inhale and bend your elbows to lower your chest to within 1 inch of the floor. Make sure your abs stay tight and your lower back doesn't round.
Step 6
Exhale and extend your arms to lift your body back to the starting position. Repeat for the desired number of repetitions.
Tips and Warnings
- You can make this exercise more challenging by elevating your feet further or easier by lowering your feet.
- To minimize your risk of lower back injury, make sure you keep your abs tight when performing this exercise and never let your lower back sag toward the floor. Because decline push-ups are more challenging than regular push-ups, make sure you are proficient at performing regular push-ups before attempting the variation.
Things You'll Need
- Exercise step or bench
References
- "The Power of Pushups: Over 50 Types of Pushups for Developing Strength and Endurance"; Rodney C. Womack III; 2009
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
- "High-Performance Sports Conditioning"; Bill Faran; 2001
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