Bodyweight Box Feet Elevated Decline Push Up

Instructions for proper form

1. Start in a prone position with your feet elevated on a plyo box, ensuring your body forms a straight line from your head to your heels. 2. Place your hands shoulder-width apart on the ground, keeping your elbows slightly bent. 3. Engage your core and squeeze your glutes to maintain a flat back. 4. Lower your chest towards the ground by bending your elbows, keeping them at a 45-degree angle to your body. 5. Push through your palms to return to the starting position, fully extending your arms while keeping your body straight throughout the movement.

Common mistakes to avoid

1. Letting your hips sag or rise – keep your body in a straight line. 2. Flared elbows – keep them at a 45-degree angle to avoid shoulder strain. 3. Holding your breath – remember to breathe steadily throughout the exercise. 4. Not achieving full range of motion – make sure to lower your chest close to the ground.

Benefits

Specific benefits of the exercise

This exercise primarily targets the pectoralis major, deltoids, and triceps, promoting upper body strength and stability. It also engages the core muscles due to the elevated position.

Expected results and timeframe

With consistent practice, you can expect increased upper body strength and improved muscle definition in the chest, shoulders, and triceps within 4-6 weeks..

Who this exercise is best for

This exercise is best for individuals looking to enhance their upper body strength, including athletes, bodybuilders, and fitness enthusiasts who already have a baseline strength level due to its moderate difficulty.

Scientific studies supporting its effectiveness

Research indicates that bodyweight exercises effectively improve muscle hypertrophy and strength. Studies have shown that compound movements like push-ups promote overall muscle engagement and functional strength development.

Variations

Beginner modifications

1. Standard Push-Up: Perform push-ups on your knees or with feet on the ground for a more manageable version. 2. Incline Push-Up: Elevate your hands on a box or wall to decrease the difficulty.

Advanced progressions

1. Plyometric Push-Up: Explode off the ground at the top of the movement and clap your hands. 2. One-Arm Decline Push-Up: Elevate both feet on the box and perform the movement with one arm while stabilizing with the other.

Integrations

Complementary exercises

Incorporate exercises like tricep dips, overhead shoulder presses, and core workouts (e.g., planks) to create a balanced upper body workout.

Super set recommendations

Pair the Bodyweight Box Feet Elevated Decline Push Up with tricep dips or pull-ups to enhance upper body workout intensity and maximize muscle fatigue.

Sample workout routines

1. Warm-Up: 5-10 minutes of dynamic stretching. 2. 3 sets of Bodyweight Box Feet Elevated Decline Push Ups (8-12 reps). 3. 3 sets of tricep dips (10-15 reps). 4. 3 sets of front raises with dumbbells (10-12 reps). 5. Core exercise (plank hold or Russian twists for 30 seconds). 6. Cool Down: Stretching for the upper body.

Exercise combinations

Combine with low-impact cardio like biking or rowing to enhance cardiovascular fitness while performing resistance training exercises like decline push-ups.

Best time to do this exercise in your workout

This exercise is best performed during the strength portion of your workout, typically after a warm-up and before isolation exercises for the arms or core.