How to Do
How to Do Push-up With Decline
The decline push-up should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the decline push-up.
Beginning Push-up With Decline
1. Kneel on the bench with your back to it.
2. Place your hands on the floor with your shoulders above your wrists and your elbows bent at a 45-degree angle.
Push-up Decline Movement
1. Place your feet on the bench top.
2. Your core, glutes, and quads should all be braced. Keep your back and neck straight as you bend your elbows and lower your chest to the floor.
3. Return to starting position by pressing into the floor and extending your elbows.
4. Complete two to four sets of eight to twenty repetitions.
Push-up Decline Benefits
The main advantage of decline pushups is that they strengthen the upper chest muscles. Your arms push-up and away from your torso in a decline pushup.