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Exercise Benefits With Proper Form & Technique

Decline Push-up

through 20 votes
muscles:Pectoralis MajorMuscle
auxiliary muscles:TricepsMuscle, DeltoidsMuscle, Rectus AbdominisMuscle
required:Bench or Seat or Exercise Ball
fitness level:Hard
exercise type:Strength
Variations available (17)
Starting PositionExecution
Starting Position (Alternative)Execution

Starting Position

  • knee yourself on the ground, the back points to the chair
  • bring your feet onto the seat area
  • brace the body and hold yourself up with almost stretched out arms
  • the hands are a bit wider than shoulder width apart
  • the fingertips point forwards, you can also form fists to preserve the wrists
  • your body builds a line
  • the elbows point backwards

Correct Execution

  • hold the body straight and bend your arms slowly until your nose touches the ground
  • avoid pushing out your bottom
  • push your body back up again with strength
  • do not push through the elbow joints in the upper position
  • repeat the exercise several times

tip for the workout

  • you can pull your head back a little to reach a bigger range of motion