The beautiful thing about Push Ups is that you can perform them anywhere and they do not require any additional equipment. Push ups are a great body weight exercise used for firming and toning, and once you have mastered the standard push up (on a flat surface; from the toes), it's time to take your push ups to the next level and challenge your body.
Regular push ups train mainly your chest, biceps, triceps, abs and back. Switching to the declined push up will put greater emphasis on the upper region of your pectorals (chest) and your anterior deltoids (the front of your shoulders). It is always important to challenge your body continuously if you are looking for better results from your exercise program. Adding the declined push up can help to get you over a plateau, or push you to the next level of fitness.
Start by getting into the standard push up position with hands, wider than shoulders, placed on the floor, abs pulled in tightly and body in a plank position from your toes. With a bench or step close to your feet lift one leg and then the other until both feet are resting comfortably on top of the step or bench. Slowly bend at the elbows and lower your chest to the floor, like in a regular push up and as you exhale slowly push back to the starting position, arms extended. Aim for 10 - 12 reps, 2 to 4 sets(be sure to add more reps if you are able).
This is a fantastic exercise for total body fitness. Enjoy!!
In this section, you will find a collection of various exercises as well as tips and information on proper form.