Decline Explosive Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bench
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Decline Explosive Push-Up is an advanced variation of the traditional push-up that primarily targets the chest, with secondary emphasis on the shoulders. In this exercise, your feet are elevated on a bench, creating a decline angle that shifts more focus to the upper chest and shoulders. The explosive nature of the movement requires you to push your body off the ground with enough force to momentarily leave the surface, engaging fast-twitch muscle fibers for power and strength. This exercise is great for building upper body strength and enhancing explosive pushing power. It requires a bench for proper setup and is most effective when performed with controlled explosiveness to prevent injury and maximize benefits.
How to Perform
Setup: Begin by positioning a bench or elevated surface in front of you. Place your feet on the bench and your hands on the floor, ensuring that your body is in a straight line from head to heels. Your hands should be slightly wider than shoulder-width apart.
Engage Core: Before starting the movement, engage your core muscles to maintain stability throughout the exercise. Make sure your back and legs remain straight, and avoid letting your hips sag.
Lower Your Body: Slowly lower your chest towards the ground, keeping your elbows at about a 45-degree angle to your body. Focus on controlling the descent, as this prepares your muscles for the explosive upward movement.
Explosive Push: As you reach the bottom of the push-up, immediately push through your palms and explosively drive your body upward. The goal is to push hard enough that your hands leave the ground momentarily, allowing for a brief "jumping" motion.
Land Softly: As you come back down, land with control, aiming to keep your chest and shoulders aligned. Absorb the impact by bending your elbows slightly and transitioning smoothly into the next rep.
Repeat: Perform the exercise for the desired number of repetitions, maintaining proper form and explosiveness with each rep.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on controlling the descent to prevent strain on your shoulders and chest.
Keep your body in a straight line from head to heels to avoid sagging or piking of the hips.
Engage your core throughout the movement to maintain stability and prevent lower back arching.
Perform the explosive push with full force but land softly to minimize impact on your joints.
Start with a moderate range of motion and gradually increase the explosiveness as your strength improves.
Make sure your hands are placed slightly wider than shoulder-width for optimal chest activation.
Avoid flaring your elbows out too much to reduce shoulder strain and focus the effort on the chest.
Use a stable and non-slippery bench to ensure safety during the exercise.
If you're a beginner, modify the exercise by reducing the explosiveness and focusing on controlled push-ups first.
Ensure you fully extend your arms at the top of each rep to maximize chest and shoulder activation.
How Not to Perform
Don’t Let Your Hips Sag – Avoid letting your hips drop towards the ground as this can cause strain on your lower back and reduce the effectiveness of the exercise. Maintain a straight line from head to heels.
Don’t Overextend the Elbows – Avoid locking your elbows at the top of the push-up. This can put unnecessary stress on the elbow joints and reduce the effectiveness of the exercise. Keep a slight bend in the elbows.
Don’t Flare Your Elbows Out – Do not let your elbows flare out too far to the sides, as this places excessive strain on your shoulders. Keep your elbows at a 45-degree angle relative to your body.
Don’t Push Too Hard if You’re Not Ready – Avoid excessive explosiveness if you're not yet strong enough to control the movement. Overexertion can lead to loss of form, increase the risk of injury, and strain your muscles.
Don’t Neglect the Landing – Avoid landing roughly or without control after the explosive push. Ensure a soft landing to minimize joint impact, especially on your wrists and shoulders.
Don’t Allow Your Hands to Be Too Close – Avoid placing your hands too close together, as this limits chest activation and places more stress on your shoulders. Keep your hands at a slightly wider-than-shoulder-width position.
Don’t Perform Without Proper Core Engagement – Never perform the exercise without engaging your core. Neglecting core activation can lead to poor form and may cause lower back strain.
Don’t Rush the Movement – Avoid rushing through the reps. The explosive push should be done with focus, and each repetition should be performed with proper form to prevent mistakes and maximize muscle activation.
Don’t Use an Unstable Bench – Avoid using a bench that is unstable or slippery. A non-secure bench can lead to loss of form, injury, or imbalance during the explosive movement.
Don’t Ignore the Warm-Up – Never skip a warm-up before performing this exercise. Warming up properly is crucial to prevent injury, especially when performing explosive movements that require a high level of control and power.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
