Decline Push Up (Feet on Bench) 101 Video Tutorial
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Overview
The Decline Push-Up (Feet on Bench) is an effective upper body exercise primarily targeting the chest, while also engaging the abs, shoulders, and triceps. By positioning the feet on an elevated surface such as a bench, the exercise shifts the focus to the upper portion of the pectoral muscles, enhancing overall strength and stability. This variation not only increases the intensity of the traditional push-up but also improves core stability and shoulder strength. Incorporating the Decline Push-Up into a workout routine can help develop muscular endurance and promote upper body aesthetics.
How to Perform
Begin by getting into a quadruped stance, ensuring your shoulders are aligned with your hands, your toes are tucked, and your knees are positioned directly beneath your hips.
Gradually extend one leg at a time onto a bench behind you, moving into a straight-body push-up position with your legs fully extended, elbows locked, and your head held in a neutral position, looking straight down at the ground.
Inhale and slowly lower your body toward the floor by retracting your shoulder blades and bending your elbows, keeping your core engaged to maintain stability.
Continue lowering yourself until your chest makes contact with the floor, ensuring that your body remains in a straight line from head to heels throughout the movement.
Exhale as you push yourself back up to the starting position by extending your elbows and pressing your palms firmly into the ground, maintaining control throughout the movement.
Repeat this sequence for the desired number of repetitions, focusing on form and breathing to maximize the effectiveness of the exercise.
As you progress, consider varying your tempo or adding pauses at the bottom of the movement to further challenge your strength and endurance in the chest, abs, shoulders, and triceps.
Tips
In the bottom position of the exercise, ensure your arms form a straight line rather than a “T” shape, resembling an arrow for optimal alignment.
Maintain a rigid spine throughout the entire movement; visualize the push-up as a dynamic plank to ensure core stability.
Before lowering your body, engage your glutes and tighten your abdominal muscles to keep your ribcage in a neutral position.
Keep your chin tucked and avoid looking forward during the exercise to maintain proper neck alignment.
As you perform the movement, imagine trying to press your thumbs together; this technique can enhance pectoral muscle activation.
Prevent your head from moving forward; aim for your chest to touch the floor simultaneously with your nose to ensure proper depth.
Focus on pushing your body away from the ground as you rise, maximizing the effort throughout the push-up.
At the top of each repetition, push firmly through the floor, allowing your shoulder blades to glide naturally around your ribcage.
Be mindful not to shorten your repetitions; completing the full range of motion is crucial for achieving the maximum benefits from this exercise.
How Not to Perform
Avoid Sagging Hips: Do not let your hips drop toward the floor, as this can lead to lower back strain. Keep your body in a straight line from head to heels throughout the exercise.
Do Not Flare Elbows: Refrain from allowing your elbows to flare out excessively; they should remain close to your body. This will help target the chest effectively and reduce stress on the shoulders.
Don’t Rush the Movement: Avoid performing the exercise too quickly. Focus on controlled movements to maintain form and engage the target muscles fully.
Keep Head Position Neutral: Do not lift your head to look forward. Keep your chin tucked, looking down at the ground to maintain proper neck alignment and avoid unnecessary strain.
Avoid Partial Reps: Resist the temptation to perform only partial push-ups. Aim to lower your chest fully to the ground to maximize engagement of the chest and other muscle groups.
Do Not Hold Your Breath: Ensure you are breathing throughout the movement. Inhale while lowering and exhale while pushing up to maintain oxygen flow and stability.
Avoid Unnecessary Momentum: Do not rely on momentum to push yourself up. Instead, focus on using muscle strength to lift your body, which will enhance muscle activation and prevent injuries.
Do Not Neglect Core Engagement: Avoid performing the exercise without engaging your core. Keep your abs tight to provide stability and support for your spine.
Avoid Excessive Shoulder Movement: Don’t allow your shoulders to rise towards your ears during the descent. Keep them relaxed and away from your ears to prevent strain and maintain proper form.
Do Not Use an Insecure Bench: Ensure that the bench is stable and secure. Avoid using a wobbly or unstable surface, as this can lead to falls or injuries during the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
