Body Weight Decline Push Up
Latest Videos
STOP doing DECLINE PUSH-UPS like this!
Max Euceda
Pushups Variations (UPPER, MIDDLE & LOWER CHEST)
Andrew Kwong (DeltaBolic)
Build a massive chest with ONLY push ups
Dylan McKnight
Decline Push ups are great to build your upper chest they are harder than regular push ups.
Clans Master
Grow Your Chest With These Push Ups 💥
Pierre Dalati
Are push-ups any good for CHEST? #pushups #homeworkout #shorts
FitFrHome
Unlock Your Upper Chest: Master Decline Push-Ups
Calisthenics Workout Complex
These 5 push-up mistakes are killing your gains
Captain Workout
Grow Your Upper Chest With Push-Ups
FitnessFAQs
📌6 BEST PUSH-UPS VARIATIONS FOR CHEST GROWTH
SquatCouple
The Perfect Push-Up
Davis Diley
"Push-Up Variations for an Insane Chest Workout!"
KC FITNESS
6 Pushup Mistakes You Need to Fix!
Andrew Kwong (DeltaBolic)
Decline Push-Ups
Explore Movement
Fix Your Flat Chest: Incline Bench & Decline Push-Ups!
Calisthenics Workout Complex
The Benefits Of Decline Push Ups
The Tattooed Ronin
How to push up (beginner level) ✅
Oliver Sjostrom
📌PUSH-UPS VARIATIONS to target different muscle groups
SquatCouple
📌Push-ups for more SHOULDERS vs. CHEST vs. TRICEPS👌
SquatCouple
Grow Your UPPER CHEST With Push-Ups
FitnessFAQs
How to perform decline push ups with good form
Shawn Adair
HOW TO INSTANTLY FIX YOUR PUSH UP
Gennofit
How To Do A Decline Push Up
PureGym
The Forgotten Exercise For Upper Chest
FitnessFAQs
Push up variations ✅
Oliver SjostromBody Weight Decline Push Up Workouts
Similar exercises
Bosu Ball Push Up
Band Chest Fly
Cable Crossover High Angle
Push Up Handles
Description of the Body Weight Decline Push Up
The Body Weight Decline Push Up is an advanced variation of the standard push-up that focuses on strengthening the upper body, particularly targeting the pectoral (chest), deltoid (shoulder), and triceps muscles. By elevating the feet, this exercise shifts the workload to the upper portion of the chest, ultimately enhancing muscle development and promoting greater strength gains. Additionally, decline push-ups engage the core, as stabilizing the body in this position requires significant effort from the abdominal muscles to maintain balance and alignment.
Muscles Involved
- Pectoralis Major (Chest)
- Deltoids (Shoulders)
- Triceps Brachii (Back of the arms)
- Core Muscles (Abdominals and Obliques)
- Quadriceps and Glutes (Lower body stability)
Top Mistakes
- Not maintaining a straight line from the head to the heels, leading to poor form and increased strain on the lower back.
- Allowing the elbows to flare out excessively instead of keeping them close to the body, which can lead to shoulder injuries.
- Lowering the body improperly, either not going low enough or overextending, which diminishes the effectiveness of the exercise.
- Failing to engage the core, causing instability and potential injury.
Execution Tips
To perform the Body Weight Decline Push Up correctly, start by positioning your feet on an elevated surface, such as a bench or a sturdy step, while your hands should be placed shoulder-width apart on the ground. Keep your body in a straight line throughout the movement, engaging your core and avoiding sagging or arching. As you lower yourself down, aim to keep your elbows at about a 45-degree angle to your body. Push back up to the starting position, focusing on squeezing your chest and triceps at the top. Aim for controlled, steady movements rather than rushing through the exercise.
Workouts
Incorporating decline push-ups into your workout routine can be highly beneficial. Here are a few sample workouts to include them:
- Superset: Decline Push Up (10-15 reps) + Pull Up (as many as possible)
- Circuit: Decline Push Up (10-12 reps) + Plank (30-60 seconds) + Squats (15 reps)
- Tabata: Perform decline push-ups for 20 seconds, rest for 10 seconds, and repeat for 8 rounds.
Conclusion
The Body Weight Decline Push Up is a highly effective exercise for building upper body strength, particularly in the chest and triceps. By incorporating this challenging variation into your fitness regimen, you can enhance muscle growth, improve functional strength, and diversify your workout routine. Stay mindful of proper form and avoid common mistakes to reap the full benefits of this powerful exercise.
Croppio your little gym bro. A killer workout generator.