Tire Feet Elevated Decline Push Up

Instructions for proper form

1. Start by positioning your hands on the ground slightly wider than shoulder-width apart, with your feet elevated on the tire. 2. Engage your core and keep your body in a straight line from your head to your heels. 3. Lower your body towards the ground by bending your elbows, keeping them at a 45-degree angle from your body. 4. Go down until your chest is just above the ground, then push through your palms to return to the starting position. Maintain control throughout the movement and avoid arching your back.

Common mistakes to avoid

Avoid allowing your hips to sag or rise excessively; do not let your elbows flare out too wide; ensure the movement is controlled and not rushed.

Benefits

Specific benefits of the exercise

This exercise targets the pectoralis major effectively due to the decline angle, enhancing upper chest development and overall strength in the push-up movement.

Expected results and timeframe

With consistent practice, you can expect to see increased upper body strength and muscle definition in as little as 4-6 weeks, depending on your training frequency and nutrition..

Who this exercise is best for

This exercise is ideal for individuals with some prior strength training experience, looking to build chest strength and muscular endurance.

Scientific studies supporting its effectiveness

Studies have shown that elevated push-up variations can effectively increase muscle activation in the chest and triceps compared to standard push-ups, promoting greater hypertrophy when integrated into a balanced workout regimen.

Variations

Beginner modifications

To modify for beginners, start with standard push-ups on the ground or incline push-ups with hands elevated on a steady surface to reduce the load on the upper body.

Advanced progressions

For advanced progressions, try adding a weighted vest for extra resistance, or transition to explosive push-ups or one-arm push-ups for increased difficulty.

Integrations

Complementary exercises

Complementary exercises include bench presses, dumbbell flyes, and tricep dips to maximize upper body strength and muscle development.

Super set recommendations

Super set this exercise with bodyweight tricep dips or resistance band push-outs for an effective upper body workout that targets both chest and triceps.

Sample workout routines

A sample workout could include: 3 sets of 10-15 Tire Feet Elevated Decline Push Ups followed by 3 sets of 10-12 bench presses & 3 sets of 12-15 tricep dips.

Exercise combinations

Combine this exercise with pull-ups or inverted rows for a balanced upper body workout that engages both pushing and pulling muscles.

Best time to do this exercise in your workout

Incorporate this exercise into the beginning of your upper body workout, as a primary compound movement to maximize strength and energy output.