Push-ups are an excellent exercise to build upper body strength, and the decline push-up is no exception. If you're looking to target specific muscles in your chest, shoulders, and triceps, then the decline push-up is an excellent option for you.
What is a Decline Push-Up?
A decline push-up is a variation of the standard push-up that involves elevating your feet on an object, such as a bench or step. This elevation places more emphasis on the upper chest and shoulders, making it a more effective exercise for those looking to build strength in those areas.
Muscles Worked During a Decline Push-Up
The primary muscles worked during a decline push-up are the upper chest, shoulders, and triceps. When you elevate your feet, it places more emphasis on the upper chest and shoulders, making them work harder to lift your body weight.
The triceps, located on the back of your upper arm, are also heavily involved in the decline push-up. They work to extend your elbows, which is the primary movement during the exercise.
Benefits of Decline Push-Ups
There are several benefits to including decline push-ups in your workout routine. Here are a few:
- Increased Upper Body Strength: Decline push-ups are a challenging exercise that requires significant upper body strength. Including them in your routine can help you build strength and muscle mass in your chest, shoulders, and triceps.
- Variation: If you're getting bored with your standard push-up routine, adding variations like the decline push-up can help keep your workouts interesting and challenging.
- Convenience: Decline push-ups can be done anywhere, as all you need is an elevated surface like a bench or step.
Proper Form for Decline Push-Ups
Proper form is crucial when performing decline push-ups to avoid injury and ensure you're targeting the right muscles. Here are the steps to perform a decline push-up with proper form:
- Place your feet on an elevated surface, such as a bench or step, with your hands on the ground shoulder-width apart.
- Engage your core and glutes to keep your body in a straight line from your head to your heels.
- Lower your body until your chest touches the ground, keeping your elbows close to your body.
- Push up through your hands to return to the starting position.
Common Mistakes to Avoid
Here are a few common mistakes to avoid when performing decline push-ups:
- Arching Your Back: Keep your body in a straight line from your head to your heels throughout the exercise. Don't allow your hips to sag or your back to arch.
- Flaring Your Elbows: Keep your elbows close to your body throughout the exercise to target your chest and triceps effectively.
- Raising Your Hips: Keep your core and glutes engaged to avoid raising your hips and putting unnecessary strain on your lower back.
Conclusion
Decline push-ups are an excellent exercise to target the upper chest, shoulders, and triceps. By elevating your feet, you're placing more emphasis on these muscles, making them work harder to lift your body weight. Proper form is crucial to avoid injury and ensure you're targeting the right muscles. By adding decline push-ups to your workout routine, you can increase your upper body strength, add variety to your workouts, and perform them anywhere with an elevated surface.