Push ups are one of the most common exercises that people do when they want to be fit. There are many variations of push ups that you can do to increase the difficulty and target different muscle groups. One of the most challenging types of push ups is the decline push up. In this article, we will show you how to do decline push ups properly.
What are decline push ups?
Decline push ups are a type of push up where your feet are elevated on a bench or a sturdy platform, making it harder for you to push yourself up. This type of push up targets your upper chest, shoulders, and triceps more than a regular push up. It also engages your core muscles as you maintain a straight line from your head to your toes.
How to do decline push ups?
Here are the steps to do decline push ups:
- Find a sturdy platform or bench that can support your weight.
- Place your hands on the ground shoulder-width apart and your feet on the platform behind you.
- Lower your body until your chest almost touches the ground.
- Push yourself back up to the starting position.
- Repeat for the desired number of reps.
Make sure to keep your elbows close to your body as you lower yourself and push back up. This will engage your triceps more and prevent shoulder injuries. Also, keep your core tight and your back straight throughout the exercise.
Variations of decline push ups
There are several variations of decline push ups that you can do to add more challenge and target different muscle groups:
- Wide grip decline push ups: Place your hands wider than shoulder-width apart to target your chest more.
- Diamond decline push ups: Place your hands close together in a diamond shape to target your triceps more.
- Single-leg decline push ups: Lift one leg off the platform to engage your core and glutes more.
Benefits of decline push ups
Decline push ups have several benefits for your body:
- Increased chest and shoulder strength: Decline push ups target your upper chest and shoulders more than regular push ups, making them a great exercise for building upper body strength.
- Engaged core muscles: As you maintain a straight line from your head to your toes, your core muscles engage to stabilize your body.
- Improved balance and coordination: The elevated position challenges your balance and coordination, improving your overall fitness.
Conclusion
Decline push ups are a challenging but rewarding exercise that can help you build upper body strength, engage your core muscles, and improve your balance and coordination. By following the steps and variations we have outlined in this article, you can add decline push ups to your workout routine and take your fitness to the next level.