May 30, 2011

Posted by in Featured, Fitness, New Move Monday, Outside, Upper Body | 11 Comments

New Move Monday: Decline Push-Up

Print Friendly

It’s New Move Monday! I’m not sure if this will be a weekly thing, but it’s something new I want to try.

Chances are, you’ll be outside this summer. :) If you are in the backyard with your kids, there are plenty of exercises you can do while they play. This is an example of one! You can also do this if you are at a park, or do it towards the end of a walk or run. Of course, you can transfer this to the gym too. It is a pretty intense move, so do as many as you can.


Find a step or somewhere that is elevated. The height (from the ground) that you use is up to you. The closer to the ground you are, the easier this move is. As you can see in these pictures, I have a step below the one I am on. That one is also a great option!

Place your feet on the step and extend the body out towards the ground. Place your hands a little bit further than shoulder-width apart. Keep your legs at a comfortable position, although, I don’t recommend going too wide with them. If anything, keep them close together.

Bend your arms and control your body to the ground and press back up. Keep the chin away from the chest and your gaze STRAIGHT down to the ground. REPS: 2-3 sets of 6-10. These are tough, so do what you can!

Here it is at a straight-on shot.

MODIFICATION: Choose a step with a lower height OR just hold the PLANK position (arms straight at the top of the move) with NO movement.

ADVANCED: In the plank position, bring your left knee to your chest, return it to the step, then bring your right knee to the chest and return it to the step. Repeat. You can do a combination of 4 push-ups to 4 knee to chests and repeat!

  1. GIRL!!!! WOW, you are strong! I’m working on those planks…one day I’ll be doing that move right there :)

  2. I’m afraid if I tried this I might break my nose lol!!

    I used to like the move where you had me do lunges off the bottom of the slide- you should recommend that one – I did it a lot that summer you taught me :)

    I need to be doing these things again!! Summer is here – time to get my rear in gear!!! :-) Thanks chick for the inspiration!


  3. Wow! Hmmm….I’m going to give this a try! I can do a walking push-up now, so maybe I can do these???!!!!

  4. Ok! I will try this tomorrow!!!! If I only had your arms, ugh!!!! ;) Love ya, Janelle

  5. Um, yeah. I’m still working on a regular push-up instead of modifying. However, hoping not to sound creepy, I really, really want your sexy shoulders and defined arms so I’m going to make it my goal to be able to do decline push-ups by the end of the summer!

    • Clare@peak313 says:

      Mrs K! You made me laugh!!! Thank you, and you will have some GREAT shoulders if you introduce this exercise and a few others to your routine!!! Shoulders are a relatively easy spot to tone up!!!

  6. Andrea Clark Holt says:

    Wow!!!! You’re bringing sexy back with those arms!!!! I’m trying this tomorrow:) thanks for another arm exercise!

  7. Connie H says:

    This certainly would be kicking things up a notch for me! Hmmm….I do want to try however! I guess we could have a group trial of this using the curb at the church. lol! Seriously, thanks for sharing this one, Clare!

Leave a Reply

WP-SpamFree by Pole Position Marketing