How To Do Decline Pushups

Decline Pushups Exercise

Decline push ups are a great exercise for working the upper chest, building a fuller, thicker chest.

It’s also good for including more variation in your chest workout as you’ll be hitting the muscles from a different angle than the standard push-up exercise.

The higher the decline angle you use while doing this move, the greater the stress will be on the upper pec muscles.

Decline Pushups How To

  • Get into a standard push-up position however rather than placing the hands on the floor parallel to the body, elevate the feet up on a bench, ball or chair to assume the starting position.
  • Slowly bend the elbows as you lower the body down as close to the floor as possible.
  • Pause in this position and then keeping the abs contracted, push-up to the start once again.
  • Continue on until all reps are completed.

Form and Technique

As you move into the push-up position, be sure that you keep your abs tight and hips in line with the rest of the body in a plank–type position.

If you let the hips move up or down, you’ll be moving out of proper form and will not only place stress on the shoulder joints, but you’ll also fail to experience the stress on the muscles as you should.

Variations:   Decline Bench Press, Decline Dumbbell Press, Push Ups

Routine for Strength:  5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains:  5 sets x AMRAP (45-60 secs rest between sets)

Decline Pushups