LiftSetsLiftSets / Exercises / Decline Push-Up
Decline Push-Up
Works the chest. Helped by the shoulders and triceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
chestshoulderstriceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Other |
|---|---|
| Level | Beginner |
What to think about
- Body in one line from head to heels.
- Elbows about 45 degrees from your sides.
- Chest to just off the floor, then press to straight arms.
How to do it
- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Other exercises for the chest
- Alternating Floor Press
- Barbell Bench Press - Medium Grip
- Barbell Incline Bench Press - Medium Grip
- Bent-Arm Dumbbell Pullover
- Butterfly
- Cable Crossover
- Decline Barbell Bench Press
- Decline Dumbbell Bench Press
Track it in LiftSets
Log Decline Push-Up with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store