Decline Push-ups

Decline Push-up Instructions

• Have access to a flat bench or elevated stand.
• Position your feet on the edge of the platform with toes pointed down and walk your hands out until your body is in a braced, neutral position. 
• Tighten your core: glutes contracted, legs straight and keep your bodyweight centered roughly over your hands with your shoulders braced.
• Maintaining this stable shoulder position is key for properly loading your triceps and chest.
• Lower yourself down at a slow, controlled speed, loading your chest and triceps, until your chest is almost touching the floor.
• Press up while maintaining your strong core position.

*Tips*

• The higher the platform, the more challenging the exercise becomes on the chest.
• Your back should not be excessively arched nor should your hips and knees sag.
• Your elbows should not flare excessively. 
• Think about maintaining a vertical forearm position.
• At the bottom position, if your hands are outside your elbows, you need to adjust your starting hand position.