How to do Decline Push Ups

 

Want a bit of variation to your traditional push ups yet still consider yourself far from being an expert? There are still many other ways you can perform push ups depending on your fitness needs and required intensity.

If you want more emphasis on your abs as part of your six pack abs goals, you can take your push ups to the next level by engaging in decline push ups. Performing sets of this push ups help apply increased pressure on your abs while working out and strengthening your chest muscles. They also help tighten your stomach muscles.

As your shoulders and triceps help support your weight while performing this exercise, so do the muscles in these areas gain better strength and endurance.

Because decline push ups should target your upper body, this is what you should be adding pressure on while keeping your back and legs straight throughout the entire procedure. Doing otherwise can potentially lead to back injury or seriously strain it.

And the best part about decline push ups aside from being a great upper body workout is that they do not require any equipment or specific venue to perform so you can conveniently do them anywhere, anytime.

Instructions

Preparation

  1. Lie flat on the floor, face down.
  2. Position hands on the floor, palms down, a few inches away from the sides of your chest.
  3. Flex your feet so your toes are the only part of your feet that are touching the floor.

Execution

Extend your arms and push against the floor to raise your body while you keep your back and legs as straight as possible.

Return

Lower your body down to your original positionby bending at the elbows. Maintain straight legs and back even while you descend back down to the floor.

Repeat

How has doing decline push-up’s helped you? Let us know your feedback by providing your comments below.

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How to do Crunch Pull Throughs

Instructions

Preparation

1.       Lie flat on your back. Use an exercise mat if you require additional support or cushioning.

2.       Lift your feet up off the floor while bending at the knees so your thighs are perpendicular to the ground and your calves are parallel to the floor.

3.       Put your palms together and place them in the gap between your thighs.

4.       Raise your head and shoulders as you would in a regular crunch while keeping your abdominal muscles taut.

Execution

1.       Straighten out your elbows and reach out in the middle, still with palms together, toward the direction of your feet.

2.       Move your hands over your right knee and reach out as far as you can on that side.

3.       Move your arms all the way over your left knee and reach out as far as you can on that side.

Return

Place your hands in the gap between your thighs.

Repeat

 
Have you tried this workout? What personal advise can you give to make this more effective? Share your suggestions below.

How to do Barbell Squat

 

Barbell squats may seem a bit intimidating for the beginner at first but you can watch this video below to help you correctly carry out this intense exercise with much confidence and better success.

Barbell squats are often referred to as a powerful leg exercise and for very good reasons. They work out mainly your quadriceps as you lift the barbell up but as you repeatedly do a squatting motion, this training also adds resistance to your glutes, hamstring and calves.

While barbell squats mainly strengthen your lower extremities, they can also be considered highly effective six pack abs exercises due to the core stabilization and balance required while performing this exercise. Hence, they have become an exercise of choice for most bodybuilders because of the overall full body strength barbell squats can provide.

Combine the load of weight lifting on your entire body and the muscle contraction on your legs as a result of squatting and you can just imagine what this exercise can do to your fat burning and metabolism boosting efforts!

As in any weight lift training, focus on perfecting the form first then slowly increase weights once you have mastered the proper techniques for this exercise.

Instructions

Preparation

Set up a barbell with your desired weight and carefully place it on your shoulders, just behind the neck.

Execution

  1. Squat down as you would when you’re about to sit on a chair.
  2. Stop as soon as your thighs are parallel to the floor. Make sure that as you look down, your knees don’t bend over the tip of your toes. Also, keep your back and shoulders straight.

Return

Carefully go back to your original position.

Repeat
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How to do Decline Push Ups 2

Instructions

Preparation

1.       Kneel in front of an elevation or exercise bench.

2.       Bend over and position your hands on the floor, shoulder width apart or slightly wider.

3.       Put both feet up on the elevation or bench, arms extended and feet flexed, so your body is parallel to the floor and only your toes are touching the bench.

Execution

Bend at the elbows to lower your body to the floor while still maintaining a straight body.

Return

Push your body up until your arms are back in the extended position.

Repeat

 
Is decline push up’s part of your usual workout routine? What do you like best about it? Share your experience by leaving your comments below.

How to do Reverse Push Ups

Instructions

Preparation

  1. 1. Set up an exercise bar horizontally so that it’s at least 3 feet off the ground.
  2. Grip the bar from underneath, using both hands, shoulder width apart.
  3. Make sure that your back is off the floor and your feet are stretched out in front of you, heels touching the floor and arms hanging freely, so that your whole body forms about 45 degrees with the floor.

Execution

1.     Pull your chest upward with your arms, keeping the rest of your body and legs as straight as possible.

2.     Go all the way up until your chin is barely touching the bar.

Return

1.     Lower your body down until your arms are hanging freely while still maintaining a straight back.

Repeat

 
Have you done reverse push-up’s before? What other tips can you add? Share them by entering your comments below.