DECLINED PUSH UPS
PRIMARY TARGET: CHEST
OTHER MUSCLES : SHOULDERS,TRICEPS
1. Kneel on floor with bench or
elevation behind body.
2. Keep your feet together on the
elevation bench and palms are on the floor, at shoulder width apart.
3. Now, pull your torso up by using the strength
of your arms and front face of your feet/legs.(as shown above)
4. Slowly, lower your torso downward
until your chest almost touches the floor as you inhale.
5. Feel the stretching in your shoulder and chest muscles
and Pause for a second in this position.
6. Pull-up your upper body back to the
starting position, as you exhales.
7. Repeat as many times as recommended.
TIPS:
Ø
Don’t rest your torso on the floor
during reps.
Ø
To make this work out more effective
for different muscles of chest, just decrease/increase the distance between
your hands or decrease/increase elevation of the bench.
Ø
Changing the distance, help you to
target different chest muscles, a little differently with every single
centimeter variation.
Ø Make a full control on your body
during the exercise.
Ø
Keep your body straight like a plank during the exercise.
Ø For the sake of variation, you can do
this exercise in flat and inclined (with or without load on back) manner of
your torso.
Ø Pace, while doing the exercise must
be slow or medium.
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