Bodyweight Bench Feet Elevated Decline Push Up

Instructions for proper form

Start in a prone position with your feet elevated on a bench and hands placed shoulder-width apart on the floor. Ensure your body is in a straight line from your head down to your feet. Engage your core and glutes to maintain stability throughout the movement. Lower your body by bending your elbows, keeping them at a 45-degree angle to your torso. Push back up to the starting position while exhaling, fully extending your arms without locking your elbows.

Common mistakes to avoid

Avoid sagging your hips or arching your back excessively during the movement, as this can lead to lower back strain. Ensure to keep your elbows under control and not flaring them out too wide. Do not rush the movement; maintain a controlled pace.

Benefits

Specific benefits of the exercise

This exercise emphasizes the upper chest and triceps while also engaging the shoulders and core. Elevating your feet increases the demand on the upper body, promoting greater strength gains in the pectoralis major.

Expected results and timeframe

With consistent practice, you can expect to see improvements in upper chest strength and overall push-up performance within 4-6 weeks, provided it is complemented with proper nutrition and recovery..

Who this exercise is best for

This exercise is ideal for intermediate individuals looking to enhance their upper body strength, specifically targeting the chest, triceps, and shoulders. It is also great for those who can perform standard push-ups with good form.

Scientific studies supporting its effectiveness

Studies have shown that incline and decline variations of push-ups significantly activate the pectoral muscles. Research indicates that altered body positions can lead to increased muscle activation and strength development in the upper body.

Variations

Beginner modifications

To modify this exercise, perform regular push-ups with knees on the ground, or reduce the elevation by lowering your feet closer to the ground while maintaining a prone position.

Advanced progressions

For an advanced variation, you can perform decline push-ups with one foot elevated on a bench, or try explosive push-ups, where you push off the ground enough to lift your hands.

Integrations

Complementary exercises

Complement this exercise with tricep dips, bent-over rows, or shoulder presses to create a well-rounded upper body workout.

Super set recommendations

Superset decline push-ups with bench dips for an effective upper body workout, as both target the pressing muscles and promote endurance.

Sample workout routines

A sample workout could be: 1) Bodyweight Bench Feet Elevated Decline Push-Ups – 3 sets of 8-12 reps, 2) Pull-Ups – 3 sets of 6-10 reps, 3) Dumbbell Shoulder Press – 3 sets of 10-12 reps, 4) Plank Hold – 3 sets for time.

Exercise combinations

Combine this exercise with chest flyes and shoulder taps for a comprehensive upper body workout targeting multiple muscle groups and enhancing stability.

Best time to do this exercise in your workout

Incorporate this exercise in the upper body or strength portion of your workout after performing warm-up moves and before any isolation work for the triceps or shoulders.