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man performing a decline push up man performing a decline push up

Decline Push-Up

Body Part: Chest, Shoulders, Anterior Deltoids, Triceps

Equipment: Bench

Difficulty: Intermediate

Description

Step 1: Assume a push up position with the body in a straight line from head to heel, feet hip to shoulder width elevated on a bench, and hands 1.5-2x shoulder width. Brace the core and tighten the glutes. Press away from the floor to prevent the shoulder blades from winging.

Step 2: Lower the chest and head toward the floor through a maximum range of motion until the head is approximately one inch off the floor or shoulders have reached elbow depth.

Step 3: Reverse the pattern and return to starting position.

Step 4: Repeat. Maintain posture throughout. Keep the shoulders from elevating or rounding. Do not let the back round or arch or the hips sag or pike. Avoid letting the head jut forward.