Push up (declined)

Exercise overview

Primary muscle group: Chest

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 18

Description: With a bench behind you, kneel down with your knees and hands touching the floor. Your hands should be a little wider than shoulder width apart. Place your feet on the bench and straighten your body so that your toes touch bench and your hands touch the ground. Keep your body straight and your elbows slightly tucked in. This is your starting position. Inhale as you lower your chest to the floor by bending your elbows. Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00276

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Ensure your hands are placed slightly wider than shoulder-width apart.
Keep your fingers spread out to distribute the weight evenly on your palms for better stability.
Maintain a tight core throughout the movement.
Engaging your core helps to keep your body in a straight line from your head to your feet, preventing sagging or arching of your lower back.
Use a stable and appropriately high surface for foot placement to avoid shifting or instability.
The height should be challenging but allow you to maintain proper form.
Lower your body slowly and with control.
Avoid bouncing or allowing gravity to speed you through the descent; this will increase muscle activation and reduce the risk of injury.
Inhale as you lower your body and exhale as you push back up.
Proper breathing ensures you maintain energy and muscle engagement.
Keep your elbows at about a 45-degree angle from your body.
This reduces the strain on your shoulder joints and engages your chest muscles more effectively.
Keep your head in a neutral position, in line with your spine.
Avoid dropping your head or looking forward excessively; this prevents neck strain.
If you're new to declined push-ups, start with a lower elevation and gradually increase as your strength improves.
Consider using parallettes or push-up handles to enhance your range of motion and minimize wrist strain.
Regularly include declined push-ups in your workout routine to build up your upper chest, shoulders, and triceps.
Aim for multiple sets and progressively increase the number of repetitions as your strength enhances.

Exercise overview

Exercise tips and tricks

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