How to Do Declines

Add strength and endurance to your chest and arms. Learn exercises and stretches for your workout routine in this fitness video.

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Similar to decline push ups
Elevate feet on platform
Shoulders, elbows, and hands align
Keep back straight, abs tight
Exhale while pushing up

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Tom Clifford has a degree in physical education, fitness and health from Eastern Michigan University, where he ran track and cross-country. Tom has worked as a personal trainer for two years. He also has a separate business where he coaches runners and triathletes for upcoming events. He currently works at Gold's Gym in Wilmington, North Carolina.

TOM CLIFFORD: Now, I'm going to demonstrate to you how to do Declines. Declines are very, very similar to Declined Push Ups. You're just going to work the main chest, but it really focuses on the lower chest. So first thing we're going to do is elevate our toes on a bench or a platform. Keep your shoulder, elbows and hands aligned. Make sure you're looking straight down the floor. Breathe in as you're going down. Breathe out as you're going up. In as you're going down, out as you're going up. Make sure your abs are tight and your back is flat. No dips in your back like this, it can hurt your back. So tight back, tight abs, and one more time, down and up one second. Take is slow. Its okay to these slow, you don't have to rush declined push ups. And you'd want to do a good amount of sets. If you're a beginner, then you're going to have a lower amount of reps. If you're advanced, you're going to have higher amounts of reps with more sets. Points to remember when you're doing declines is to elevate your feet, keep your elbows, shoulders and wrists aligned, abs and back tight and breathing in and out on the way up while concentrating on you chest muscles.

How to Do Declines Video

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