How to do a decline push up

Setup:

1. Elevated Surface: Find a stable elevated surface such as a bench, box, or step.
2. Starting Position: Begin in a push-up position with your hands on the floor, shoulder-width apart, and your feet elevated on the bench. Ensure your body forms a straight line from head to heels.

The Lift:

1. Lower Down: Bend your elbows and lower your chest towards the floor, keeping your elbows tucked in close to your body at about a 45-degree angle.
2. Depth: Lower yourself until your chest nearly touches the floor or as far as you comfortably can.
3. Push Upward: Press through your palms to push your body back up to the starting position, extending your arms fully.

Tips:

• Body Alignment: Maintain a straight line from head to heels throughout the movement. Avoid letting your hips sag or your back arch.
• Engage Your Core: Tighten your abdominal muscles to stabilize your spine and prevent lower back pain.
• Elbow Position: Keep your elbows tucked in close to your body as you lower yourself down, not flared out.

Variations:

• Feet Elevation: Adjust the height of the elevated surface to change the intensity of the exercise.
• Close Grip: Bring your hands closer together to emphasize your triceps.
• Diamond Push-Up: Touch your thumbs and index fingers together to form a diamond shape, placing increased emphasis on your triceps.