Decline Push-Up

How to perform

1. 01Lie 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.
2. 02Next, lower yourself downward until your chest almost touches the floor as you inhale.
3. 03Now breathe out and press your upper body back up to the starting position while squeezing your chest.
4. 04After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.