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Decline press ups


Major muscles used

  • Pectorals - Upper and outer chest
  • Deltoids - Front
  • Triceps

Performing decline press ups

  • Get in a push-up position (hands placed at chest level, about 4-7 inches farther than shoulder-width apart with nose almost touching the floor and elbows pointed out). Prop your feet up on a bench (or something similar) that is 2-4 feet high.
  • Keeping your back straight, push yourself up extending your arms, without locking your elbows.
  • Hold for a brief second while flexing (squeezing together) your chest.
  • Slowly lower yourself as far as you can, or until your nose touches the ground. Your back and hips should still be straight, while your elbows point out.

Be careful

  • Don't allow your back to bend or arch. Keep your body as straight as possible.
  • Don't just let your body fall back down to the floor. Resist your body's downward force by lowering yourself slowly.

Alternative exercises to decline press ups

Courtesy of, your Online Personal Trainer


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