To do a decline pushup, you elevate your feet and perform a pushup. Here's a detailed breakdown:
Understanding the Decline Pushup
A decline pushup is a variation of the standard pushup that primarily targets your upper chest and shoulders. By raising your feet, you shift more of your body weight to the upper chest, increasing the intensity of the exercise.
Step-by-Step Guide
Here's how to perform a decline pushup correctly:
- Position: Find a stable elevated surface like a bench, step, or box.
- Starting Position: Place your hands shoulder-width apart on the floor, as you would for a standard pushup. Place your feet on the elevated surface behind you.
- Body Alignment: Make sure your body forms a straight line from your head to your heels. This is a vital step for the effectiveness of the exercise.
- Lowering: Slowly lower your chest toward the floor, keeping your elbows close to your body. Inhale as you lower yourself.
- Pushing Up: Push back up to the starting position, exhaling as you do so. The video demonstrates this as "come down come up breathe out and the way. Up."
- Repetition: Repeat for your desired number of reps, maintaining proper form.
Key Points to Remember
- Form is Key: Focus on maintaining a straight body line throughout the exercise. Don't let your hips sag.
- Controlled Movement: Avoid jerky movements. Maintain a slow and controlled pace.
- Breathing: Breathe in as you lower your body and breathe out as you push up.
- Stable Surface: Ensure the surface you're using to elevate your feet is stable to prevent accidents.
Example
The video says, "It's like this. That's how you do a decline push-up". It's a simple up and down movement while in the decline position.
Benefits of Decline Pushups
- Increased Upper Chest Activation: By elevating your feet, you are putting more emphasis on the upper pectoral muscles.
- Shoulder Development: The decline angle also targets the anterior deltoids (front of the shoulders).
- Core Engagement: Maintaining a stable body requires core activation throughout the movement.
- Variety: Adds a challenging variation to the classic pushup.
Beginner Modifications
If a full decline pushup is too challenging, you can try these modifications:
- Lower Elevation: Use a lower elevation for your feet. A small step stool will be easier than a bench.
- Knee Pushups: Start with incline pushups or standard pushups first to build strength.
Common Mistakes
- Sagging Hips: Allowing your hips to sag can strain your lower back.
- Flared Elbows: Keep your elbows close to your body to properly engage the chest muscles.
- Rushing the Movement: Performing reps too quickly reduces the effectiveness of the exercise.
- Unstable Surface: Using unstable surfaces can cause injury.
- Incorrect Breathing: Improper breathing will not give the most benefit to the movement.
