A decline push-up is a variation of the standard push-up where your feet are elevated on a surface, such as a bench, chair, or step, while your hands remain on the ground. This increases the difficulty and targets the upper chest, shoulders, and triceps more intensely.

How to Perform a Decline Push-Up: Setup: Find a sturdy surface to elevate your feet (e.g., a bench, step, or low platform). Place your feet on the elevated surface and your hands on the floor, slightly wider than shoulder-width apart. Keep your body in a straight line from your head to your heels. Execution:

Lower your chest toward the ground by bending your elbows, keeping your core tight and your back straight. Stop when your chest is just above the floor or as far as your range of motion allows. Push through your palms to return to the starting position.

Form Tips: Keep your head in line with your spine; avoid looking up or letting your head drop. Engage your core to prevent your hips from sagging or rising. Move slowly and control the motion to maximize muscle engagement

Benefits: Targets the upper chest and shoulders more than standard push-ups. Builds core stability as the elevated position requires additional balance. Increases overall strength and muscle definition in the upper body.

Modifications: To make it easier: Decrease the height of the surface where your feet are elevated. To make it harder: Increase the elevation or add a weighted vest for more resistance. Would you like tips on how to incorporate decline push-ups into your workout routine?

The decline push-up is an excellent shoulder-loading exercise because the angle created by elevating your feet shifts more of your body weight forward onto your shoulders. Here's how it specifically affects the shoulders and increases the load: Shoulder Load in Decline Push-Ups: Body Angle Effect: Elevating your feet places your body at a downward angle, which causes more weight to be transferred to your shoulders. The steeper the decline (higher elevation of your feet), the greater the load on your shoulders.

Muscle Engagement: While the chest (particularly the upper chest) is the primary muscle activated, the anterior deltoids (front part of the shoulders) play a major role in stabilizing and pressing your body upward. Your trapezius and rotator cuff muscles also activate to provide stability to the shoulder joint. Strength Development:

Decline push-ups mimic a movement pattern similar to an incline bench press or handstand push-up, which is more demanding on the shoulders than standard push-ups. This increases shoulder strength and endurance over time.

How to Maximize Shoulder Load: Increase Decline: Use a higher elevation for your feet (e.g., a high bench or box) to emphasize the shoulders further. Shift Weight Forward: Slightly lean forward as you lower your body, mimicking a pike push-up position, to place even more focus on the shoulders.

Slow Eccentric Motion: Lower yourself slowly (about 3-5 seconds) to enhance the tension on your shoulders throughout the movement. Exercise Benefits for Shoulders: Builds strength and size in the deltoids. Improves stability and mobility of the shoulder joint. Prepares your body for advanced shoulder exercises like handstand push-ups.