Decline Push-Up
- Works
- Chest, plus shoulders and triceps
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Compound
How to do it
Setup. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Cues
- Feet on a bench.
- Hands slightly forward of the shoulders.
- Chest to the floor, keep the line.
Common mistakes
- Hips piking up.
- Elbows flared.
Where to start
Sets3
Reps8-15
Rest1.5 min
Tempo2-0-1
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.