Decline PushUps
Exercise Function:
Decline pushups helps to develop the upper pec muscles, the front delts and to a lessor degree the triceps. This exercise is the callesthenic version of the incline bench press as it targets similar muscle groups.
Description:
Decline pushups are a great variation of standard push ups and are a callisthenic type exercise that can be done anywhere at any time to give you a great chest, shoulder and triceps workout. Typically multiple sets and high reps are used to increase intensity as weight is not used. Occasionally a partner can add weight by pressing down on your shoulders for a different effect. Many organizations such as military and police use push ups and their variations to test and develop upper body strength. A narrow hand position will increase the range of motion and help to increase the focus on the triceps instead of the shoulders. A wider grip will further the stress on the chest and shoulders and reduce the stress on the triceps.
Performance:
Begin by elevating your feet by putting them on a bench while placing your hands flat on the floor with your hands roughly shoulder width apart. Your body is fully supported on the balls of the feet and the hands. Like standard push ups press your body to arms length in a quick motion with increasing speed. Be sure not to snap the elbows, rather keep them just slightly bent. As you are pressing be sure to keep the body stiff and straight throughout the movement. Do not raise or lower your buttocks while performing this motion. Your head should be tipped back as you look forward. The body should still remain straight and the head forward as in the traditional pushup. Timing is still the same as a traditional push up. The descent should be slow and controlled, a slight pause should be held at the bottom, and the finish should be fast and precise.
Things to Avoid:
Do not snap the elbows and lock them with force. Keep them slightly bent. Try not to bend at the midsection. Do not raise or lower the buttocks.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
