Decline Push Up

Watch the video below to see a demonstration of proper form and technique for the decline push up exercise. You can also check out some more chest exercise videos or find exercises for other muscle groups.

Instructions for Decline Push Up

To perform a set of decline push ups:

1. Starting Position

   Start with your feet on a box, legs straight and hands on the ground beneath the shoulders with the arms straight. Your shoulders, hips, knees and ankles should form a straight line (when viewed from the side). Your trunk should be in a neutral position and your shoulders relaxed

2. Eccentric (Lowering) Motion

   While maintaining the alignment of your body, bend at the elbows to lower yourself toward the ground and stop when your elbows are level with your back. Your body should move as a unit, with no part trailing any other. Remember to breathe normally and maintain full body tension throughout the entire movement.

3. Bottom Position

   Pause at the bottom position for a 1 sec count while maintaining tension.

4. Concentric (Upward) Motion

   Push through your hands into the ground to raise your body up until your arms are fully extended. Your body should move as a unit, with no part trailing any other. Remember to breathe normally and maintain full body tension throughout the entire movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of decline push up repetitions before resting.

This completes one set of decline push ups.