Decline Push-up

animated character performing a decline pushup.

This modified push-up changes the angle to work the upper chest, which will feel harder but improve your ability to push heavy things as you lean into them. (Note, if you’re in the gym this mimics the “incline” bench press)

HOW TO DO IT:

  • Stand near a chair, ottoman, couch, etc., facing away from it
  • Kneel and place your hands flat on the ground
  • Position hands 1-2 inches wider than your shoulders
  • Spread fingers slightly & angle hands inward so pinkies point straight forward
  • Straighten your arms to support your upper body
  • Lift feet onto the raised platform
  • Bend your arms to lower your upper body toward the ground
  • Stop when your forehead almost taps the ground
  • Keep your elbows about 25 degrees out from your torso
  • Push yourself back up to the starting position
  • Repeat

MAKE IT COUNT:

  • Do as many as you can
  • Don’t stop until you can’t safely complete another rep

MAKE IT EASIER:

  • Lower yourself only halfway
  • Rest your knees on the surface and lower only halfway
  • Switch to a standard pushup

MAKE IT HARDER:

  • Raise feet slightly higher
  • Go slower
  • Pause at bottom for one full second
  • Do a second set

MAKE IT FUN:

  • Share this with a friend so you have a workout buddy!

PRACTICAL USES:

  • Pushing things off you
  • Stacking heavy things onto high shelves
  • Throwing things over your fence
  • Pushing a stalled car out of the road
  • Lobbing things over a fence
  • Tossing bales of hay
  • Throwing the long bomb triple from half court
  • Exploding out of the deep end of the pool
fitness squirrel saying nice work

DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.

If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.