Push ups are a classic exercise that has been around for centuries. They are a great way to build upper body strength and endurance. There are many variations of push ups, and one of these variations is called the decline push up. In this article, we will discuss what muscles are worked during decline push ups.
What are Decline Push Ups?
Decline push ups are a variation of the traditional push up. The main difference is that your feet are elevated on a bench or other stable surface. This puts more weight on your upper body and makes the exercise more challenging.
What Muscles are Worked During Decline Push Ups?
Decline push ups work many of the same muscles as traditional push ups, but with added emphasis on the upper chest, shoulders, and triceps. The main muscles worked during decline push ups include:
- Chest (pectoralis major and minor)
- Shoulders (anterior deltoids)
- Triceps
- Core (abdominal muscles)
The chest muscles are the primary muscles worked during decline push ups. The upper chest muscles, in particular, are targeted due to the elevated foot position. The shoulders and triceps are also heavily involved in the exercise, as they are required to stabilize the body and perform the pushing motion.
Benefits of Decline Push Ups
Decline push ups offer several benefits over traditional push ups. These include:
- Increased upper chest activation
- Increased shoulder and tricep activation
- Increased core activation
- Increased overall upper body strength and endurance
By incorporating decline push ups into your workout routine, you can target specific muscle groups and increase the overall effectiveness of your workouts.
How to Perform Decline Push Ups
Here is a step-by-step guide on how to perform decline push ups:
- Find a sturdy bench or other stable surface to elevate your feet.
- Assume a push up position with your hands on the ground, shoulder-width apart.
- Place your feet on the elevated surface behind you.
- Lower your body down towards the ground, keeping your elbows close to your sides.
- Push your body back up to the starting position.
- Repeat for the desired number of reps.
It is important to maintain proper form during decline push ups. Keep your body in a straight line from your head to your heels, and avoid arching or sagging your back.
Conclusion
Decline push ups are a challenging variation of the traditional push up that target specific muscle groups in the upper body. By incorporating decline push ups into your workout routine, you can increase the effectiveness of your workouts and build overall upper body strength and endurance.