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Decline Pushup of Decline Push-Ups?

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Table of Contents

What are Decline Push-Ups?

Decline push-ups are a variation of the traditional push-up exercise. Instead of doing push-ups on the floor or on an incline, you do them with your feet elevated on a bench, box, or step. This increases the difficulty of the exercise and places more emphasis on your upper chest, shoulders, and triceps.

What are the Benefits of Decline Push-Ups?

Decline push-ups offer several benefits:

  • Increased upper chest activation: Decline push-ups place more emphasis on your upper chest muscles, which can help you develop a more defined, muscular chest.
  • Stronger shoulders: Decline push-ups also target your shoulder muscles, helping to build strength and stability in your shoulders.
  • Improved triceps development: By placing more emphasis on your upper chest and shoulders, decline push-ups also work your triceps muscles more effectively.
  • Variation and challenge: If you've been doing traditional push-ups for a while and are looking for a new challenge or way to mix up your routine, decline push-ups are a great option.

What Muscles Do Decline Push-Ups Work?

Decline push-ups primarily work your upper chest, shoulders, and triceps muscles. However, they also engage your core muscles, including your abs and lower back, to help stabilize your body throughout the exercise.

How Do You Do Decline Push-Ups With Perfect Form?

Follow these steps to do decline push-ups with perfect form:

  1. Find a bench, box, or step that is sturdy and can support your body weight.
  2. Place your hands on the floor shoulder-width apart and your feet on the bench or box behind you.
  3. Keep your core tight and your body in a straight line from your head to your heels.
  4. Lower your body down towards the floor by bending your elbows, keeping them close to your sides.
  5. Pause when your chest is just above the floor, then push yourself back up to the starting position.
  6. Repeat for your desired number of reps.

What are Some Variations of Decline Push-Ups?

There are several variations of decline push-ups you can try to increase the difficulty of the exercise or target different muscle groups:

  • Weighted decline push-ups: Place a weight plate or sandbag on your back to add extra resistance to the exercise.
  • Single-leg decline push-ups: Lift one foot off the bench and do push-ups with one leg elevated to increase the challenge and engage your core muscles more effectively.
  • Close-grip decline push-ups: Place your hands close together, directly under your shoulders, to target your triceps muscles more effectively.

Conclusion

Decline push-ups are a great exercise for targeting your upper chest, shoulders, and triceps muscles. By following the proper form and incorporating variations into your routine, you can increase the difficulty of the exercise and see even greater results. Give decline push-ups a try and see how they can help you take your fitness to the next level.


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