Decline Pushups: Add a Challenge to Your Routine

Decline pushups are a more advanced variation of the classic pushup that places extra emphasis on the upper chest, shoulders, and triceps. By elevating your feet, you increase resistance and engage your muscles differently, making this exercise an excellent way to add intensity to your bodyweight routine.

Instructions

Setup Position

• Start in a plank position with your hands slightly wider than shoulder-width apart.

• Place your feet on an elevated surface such as a bench, box, step, or stability ball. The higher the elevation, the more challenging the exercise becomes.

Body Alignment

• Maintain a straight line from your head to your heels.

• Engage your core and glutes to prevent sagging or arching of the lower back.

• Keep your head neutral, looking slightly forward or down.

Lowering Phase

• Inhale as you slowly lower your chest toward the ground by bending your elbows.

• Keep your elbows at approximately a 45-degree angle to your body.

• Lower until your chest is just above the floor.

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.

Repeat

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

Tips for Proper Form

• Choose the Right Height: Beginners should start with a low elevation and increase height as strength improves.

• Maintain Core Engagement: Keep abs and glutes tight to ensure a straight line from head to toe.

• Hand Placement: Slightly wider than shoulder-width; avoid placing hands too close, which shifts emphasis to the triceps.

• Control the Movement: Perform slow, controlled reps to fully engage the chest muscles.

• Breathe Properly: Inhale while lowering, exhale while pushing back up.

• Head Position: Keep your neck aligned with your spine; avoid dropping your head toward the floor.

• Warm Up First: Stretch your chest, shoulders, and arms to prevent injury.

Benefits of Decline Pushups

• Targets the upper chest more than standard pushups.

• Strengthens shoulders and triceps effectively.

• Improves core stability due to increased demand for body alignment.

• Adds variety and challenge to a bodyweight routine without equipment.

• Enhances functional strength for pushing and pressing movements.

• Helps build upper body muscular endurance and definition.

Conclusion: Decline pushups are a versatile and challenging exercise that can take your upper body training to the next level. Incorporate them into your routine to strengthen your chest, shoulders, and triceps while improving overall core stability.