decline press up

chest exercises

The decline press up places additional emphasis on the upper pectoral muscles. Therefore making it an idea chest exercise for anyone who wants to ‘fill out’ their upper chest.

How to perform a decline press up

A decline press up is quite simply a press up that is performed in a decline position.

Assume press up position with your feet elevated on a step or something similar. The higher the foot position, the more emphasis you will place on your upper chest and shoulders.

When you’ve assumed the position, simply lower your body down as you would a standard press up. Bring your chest as close to the floor as possible without compromising your form, and then press yourself back up to start position.

Go for reps.

Decline press up: Common mistakes to avoid

Two of the most common mistakes are; sagging in the middle and not going low enough.

Performing your decline press ups in the above way may recruit other muscle groups, which in turn will poorly engage the intended muscle groups. Poorly engaged muscles do not grow efficiently.

Mind muscle connection matters, so keep the intended muscle groups (as illustrated above) in mind throughout the exercise.

Reps and sets

As with all exercises, it should be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.

Finally, more advanced lifters should consider their current strength and goals.