Combine Chest Moves with Mechanic Change Decline Push Ups

Mechanic Change Decline Push Ups

Rep Range

6-14

Hints

Begin with feet on a sturdy chair and hands at shoulder-width on the ground. Execute a push-up, then adjust hands wider and perform another. Continue widening hand placement for each push-up. After the widest stance, reverse the pattern until you return to the initial position.

Common Mistakes

Avoid letting the hips sag. Maintain a straight line from head to heels throughout all hand positions. Ensure smooth transitions between each width adjustment.

Breathing

Inhale as you lower, exhale as you push up. Adjust your breath rhythmically with hand position changes.

Muscle Focus

Primary Muscles

Upper Chest

Secondary Muscles

Middle Chest, Lower Chest, Shoulders, Triceps, Core, Serratus Anterior

Tertiary Muscles

Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Lower Body