Decline Pushups: Add a Challenge to Your Routine

Instructions

1. Setup Position:

   • Start in a plank position with your hands slightly wider than shoulder-width apart.
   • Place your feet on an elevated surface (bench, box, step, or stability ball). The higher the elevation, the harder the exercise will be.

2. Body Alignment:

   • Keep your body in a straight line from your head to your heels. Engage your core to avoid sagging or arching your lower back.
   • Your head should remain neutral (look slightly forward or down).

3. Lowering Phase:

   • Inhale and slowly lower your chest toward the ground by bending your elbows.
   • Keep your elbows at about a 45-degree angle to your body (not flaring out too much).
   • Lower until your chest is almost touching the ground.

4. Pushing Phase:

   • Exhale and push through your palms to extend your arms, returning to the starting position.
   • Squeeze your chest and maintain control as you rise back up.

5. Repeat:

   • Perform for your desired number of repetitions while maintaining proper form.

Tips

1. Choose the Right Height:

   • Start with a low elevation (e.g., a step) if you're a beginner. Increase the height as you build strength.

2. Maintain Core Engagement:

   • Keep your abs and glutes tight to prevent your hips from sagging or piking. A straight line from head to toe is essential.

3. Hand Placement:

   • Position your hands slightly wider than shoulder-width. Hands too close will shift focus to the triceps.

4. Control the Movement:

   • Avoid rushing. Use slow, controlled movements to fully engage the chest muscles.

5. Breathe Properly:

   • Inhale as you lower down and exhale as you push back up. Proper breathing helps maintain strength and control.

6. Head Position:

   • Avoid dropping your head toward the floor. Keep your neck aligned with your spine to prevent strain.

7. Warm Up First:

   • Stretch your chest, shoulders, and arms before performing decline pushups to avoid injury.