Decline Push-Ups
How to do decline push-ups properly, with perfect form and technique! The best modified push-up chest exercise to build shoulder and arm strength.
This is an easier version of the Push-Up Exercise for those that cannot perform the standard version.
- Place your hand’s shoulder-width apart on a flat surface, hip height or lower, and feet together with your body in a straight line from head to heels. Your fingers should be spread as wide as possible, with your glutes and core braced.
- While keeping your hands in place, create an external rotation torque during the entire motion, the same as you did with your feet during the Paleo Squat.
- Descend until your body is barely hovering over the floor, pause and then press back to the top position.
Tip: Flex your glutes to help brace your torso to your legs and keep your head neutral.
As you increase strength, lower the elevation each week until you can do a full push-up.
Keep all the same protocols and do not do push-ups from your knees, because this teaches a bracing fault and will decrease your strength potential.
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Benefits
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Increases upper body strength,
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builds core stability and
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teaches proper movement patterns for the shoulder and elbow joint.
Purpose
- Teaches proper arm and shoulder pressing mechanics
- and builds upper body strength.
Prime Movers – Most Active Muscles
- Triceps (Arms),
- Anterior Deltoids (Shoulders),
- Pectoralis Major (Chest)
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