Decline Push-Up
The feet-elevated push-up is a great way to spice up the classic push-up exercise. It's a fairly simple variation that requires minimal equipment and no extra weight. All you need to do is elevate your feet, which will bring your body into an angle with the floor, rather than parallel.
This variation requires more core activation than the traditional push-up, and can be made even more challenging by further increasing the incline. It's also a great way to target the chest, shoulders, and triceps. With the feet elevated, the range of motion is increased, allowing for a deeper contraction and a more effective workout.
The feet-elevated push-up can be done on any surface, from a bench or chair to a staircase. It can be done as part of a circuit, or as a standalone exercise. To get the most out of this exercise, make sure to keep your body in a straight line throughout the movement. This will ensure youre targeting the correct muscles and engaging your core.
Overall, the feet-elevated push-up is a great way to mix up your routine and challenge your body in a different way. It's easy to modify the intensity, making it a great choice for beginners as well as more experienced exercisers.
Type:
Strength
Muscles Used:
Chest
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The feet-elevated push-up is an easy way to add variety to your workout routine.
- It requires minimal equipment and no extra weight.
- This variation engages your core more than the traditional push-up.
- The feet-elevated push-up targets the chest, shoulders, and triceps.
- The increased incline adds resistance and allows for a deeper contraction.
- This exercise can be done on any surface, from a bench to a staircase.
- It can be used as a standalone exercise, or as part of a circuit.
- Maintain a straight line throughout the movement for optimal results.
- The feet-elevated push-up is suitable for all levels of fitness.
- It works the upper chest and front shoulders more than the regular push-up.
- It is harder and more effective than the regular push-up.
- You can make it even harder by progressively elevating your feet higher.
Step by Step Instructions For Decline Push-Up
- 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.
Warm Up Tips
- Start by lying face down on the floor and place your hands about 36 inches apart, holding your torso up at arms length.
- Move your feet up onto a box or bench to elevate them.
- Lower yourself downward until your chest almost touches the floor, inhaling as you do so.
- Breathe out and press your upper body back up to the starting position, squeezing your chest.
- Pause briefly at the top contracted position before repeating the movement for as many repetitions as needed.
- Keep your body in a straight line throughout the exercise to target the correct muscles and engage your core.
- To increase the intensity, you can further increase the incline or use a higher surface.
- The feet-elevated push-up can be done on any surface, such as a bench, chair, or staircase.
- You can incorporate this exercise into a circuit or perform it as a standalone exercise.
- Remember to breathe properly throughout the exercise, inhaling as you lower yourself and exhaling as you push back up.
- Listen to your body and adjust the intensity and range of motion according to your fitness level and comfort.
- Enjoy the challenge and mix up your routine with this variation of the classic push-up!
Decline Push-Up Safety Tips
- Ensure that you have a stable and secure surface to elevate your feet on, such as a box or bench.
- Before starting the exercise, make sure to warm up your muscles with some light cardio and dynamic stretches.
- Maintain proper form throughout the exercise by keeping your body in a straight line from your head to your heels.
- Engage your core muscles by pulling your belly button towards your spine and squeezing your glutes.
- Start with a manageable incline and gradually increase the difficulty as you become stronger and more comfortable with the exercise.
- Keep your hands about 36 inches apart to target your chest, shoulders, and triceps effectively.
- Lower yourself down until your chest almost touches the floor, but avoid fully extending your elbows to prevent strain on your joints.
- Exhale as you push your upper body back up to the starting position, focusing on squeezing your chest muscles.
- Take a brief pause at the top contracted position to fully engage your muscles before starting the next repetition.
- Listen to your body and stop if you experience any pain or discomfort. Consult a fitness professional if necessary.
Incorporating Into Other Workouts
One way to incorporate the feet-elevated push-up into your workout routine is to use it as a standalone exercise. Start by lying on the floor face down and placing your hands about 36 inches apart, while holding your torso up at arm's length. Move your feet up to a box or bench to elevate them. This will be your starting position.
Next, lower yourself downward until your chest almost touches the floor as you inhale. 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.
The feet-elevated push-up can also be incorporated into a circuit workout. You can include it as one of the exercises in your circuit, performing a set number of reps or time for each exercise before moving on to the next one. For example, you can do a set of feet-elevated push-ups followed by squats, lunges, and planks, and then repeat the circuit for a certain number of rounds.
To make the feet-elevated push-up even more challenging over time, you can progressively elevate your feet higher. This can be done by using a higher box or bench, or even by using a staircase. By increasing the incline, you increase the resistance and deepen the contraction, making the exercise harder and more effective.
Remember to maintain a straight line throughout the movement for optimal results. This