First of all thanks for landing this article, if you are searching for How To Do Decline Push-Ups Properly then we must say you are in the right place.
So without getting into the query less directly jump on the Decline Push-Ups.
- Force: Push
- Dynamic stabilizer: Biceps Brachii (Short Head Only)
- Synergists: Sternal (Lower) Pectoralis Major, Anterior Deltoid, Triceps Brachii
- Target muscle: Clavicular (Upper) Pectoralis Major
- Mechanics: Compound
How To Do Decline Push-Ups?
- With a bench behind you, get on your hands and knees.
- Position your hands slightly wider than shoulder width.
- Place your feet on the bench and straighten your body.
- Keeping your body straight.
- Inhale as you lower your chest to the floor by flexing your elbows.
- Exhale as you push yourself back up to the starting position.
- Repeat for the prescribed number of repetitions.
- Keep your body straight.
- Do not allow your belly to sag or your neck to extend as you near the floor.
- Keep your elbows tucked into your body a little.
- This will reduce the pressure on your shoulder joints.
- Instead of using a bench to elevate your feet, it’s best to use a stability ball for reasons explained on the stability ball decline push-up page.
- Make the decline push-up exercise easier by resting your knees instead of your feet on the bench.
- Make the exercise more difficult by getting a partner to hold a weight plate on your back.
- You could also wear a weighted vest or load with a chain.