Decline Push Up: The Benefits and Tutorial to Do It Properly!

Photo by Andrea Piacquadio from Pexels

Jul 11, 2020 07:00 PM

Exercise is one of the activities that is vital to maintain your health. It is often done by people who eager to take care of their health. In addition, exercise can build the production of endorphins, which are known to help to produce positive emotions and lessen the impact of suffering.

For some people, body shape is a vital thing for their appearance. By doing a routine exercise, we will be able to get a good body shape and muscles formed. Indeed, exercise plays an important role in building and keeping up strong muscles and bones.

Push up is often included in an exercise routine because of its benefits. Push-ups are also a straightforward sport. It is because you don't need any sports equipment. Even though it looks simple and easy, this exercise will have an excellent effect on your body.

Besides, there are many kinds and variations of push up that you can add to your workout routine. And one of them is decline push up. So, what is it actually? If you want to know more about decline push up, you can read this article to find out the benefits and how to do it. 

1. What is decline push up?

Doing push-up variations is great way to challenge your muscles and keep you mentally and physically healthy. Decline push up is one of many kinds and variations of push up. You can do decline push by placing your feet higher than your hands. This movement is done by adjusting the height of the bench, allowing you to adjust your workout intensity.

Then, move it also to customize it to your liking. With this workout, you train more of your upper chest and front shoulder muscles. An excellent alternative to doing basic push-ups by adding this exercise to your upper body strength training routine.

Rather different from the original push up, you need some equipment to do decline push up. Stools, steps, or other solid objects are what you need to do this exercise. 

2. Decline push up benefits

Decline push up targets the chest muscles, shoulders, back, and arms. Those are the main benefits of decreased push-up. Needing the strength of this exercise must maintain a proper rigid body position. After that, excellent stability through the entire core, legs, and back must be considered.

The main target of this exercise is the main Pectoralis. But, the height of the bench slightly changes the focus of the benefits gained during this workout. Involving the head of the clavicular pectoralis major, a higher court will change the benefits as well. It is focusing on the major's stern leader; the lower bench also involves the clavicular head of the major as synergistic.

Giving a slightly different range of motion, lifting the leg slightly changes the angle of movement. Train muscles in a whole new way with small changes. This push-up is one of the many ways you can modify push-ups.

Encouraging movement throughout your daily life with push-ups will serve you well because it functions as functional fitness. It can help protect you from rotator cuff injuries; this push-up will develop stabilizing muscles around your shoulders.

3. How to do a proper decline push up

The thing you have to prepare before starting this movement is like a bench, a box, or a chair to do push-ups drop. The higher the surface, the more difficult. It is recommended for beginners to choose a surface that is not too high. A low surface is like a sidewalk or step. If you are used to, you can increase the height from time to time.

The steps to decline push-ups are as follows.

STEP 1. The first thing you can do is kneel with your back facing the bench. Then place your hands on the floor, then place the shoulders above the wrists and elbows at 45 degrees. Next, place your feet on the bench.

STEP 2. The second step to doing decline push up is to prepare your core, glutes, and quads. Keep your back and neck straight when bending your elbows and lowering your chest to the floor.

STEP 3. The third step is to push your body to the floor to return to the starting position and spread your elbows.

STEP 4. Do 2 to 4 sets of 8 to 20 reps.