Decline push up for upper chest

HOW MANY SETS OR REPS

For beginners:

Aim for 2-3 sets of 8-12 repetitions of decline push-ups.

Ensure proper form and technique to avoid injury.

Gradually increase the number of repetitions or sets as you become stronger.

For advanced individuals:

Aim for 3-4 sets of 10-15 repetitions of decline push-ups.

Focus on maintaining strict form and controlled movements.

Incorporate variations like weighted decline push-ups or plyometric decline push-ups for added challenge.

Adjust the number of sets and repetitions based on your strength and fitness goals.

Press up for middle chest

For beginners:

Aim for 2-3 sets of 8-12 repetitions of standard push-ups.

Focus on maintaining proper form, with hands slightly wider than shoulder-width apart and elbows tucked in close to the body.

Perform the push-ups on your knees if the standard variation is too challenging initially.

Gradually increase the number of repetitions or sets as you become stronger.

For advanced individuals:

Aim for 3-4 sets of 10-15 repetitions of standard push-ups.

Maintain strict form and controlled movements throughout each repetition.

Experiment with variations like wide-grip push-ups or diamond push-ups to target different areas of the chest.

Incorporate intensity techniques such as adding resistance bands, using weighted vests, or performing plyometric push-ups for added challenge.

Adjust the number of sets and repetitions based on your strength and fitness goals, aiming to progressively overload the muscles over time.

Incline push up for lower chest

For beginners:

Aim for 2-3 sets of 8-12 repetitions of incline push-ups.

Choose an incline level that allows you to perform the exercise with proper form and control. This could be against a sturdy surface like a bench, table, or elevated platform.

Keep your hands slightly wider than shoulder-width apart and maintain a straight line from your head to your heels throughout the movement.

Lower your chest towards the inclined surface until your elbows are at approximately a 90-degree angle, then push back up to the starting position.

Gradually increase the number of repetitions or sets as you become more comfortable and stronger.

For advanced individuals:

Aim for 3-4 sets of 10-15 repetitions of incline push-ups.

Choose a higher incline or adjust the difficulty by elevating your feet on a stable surface such as a bench or ploy box to increase the challenge.

Focus on maintaining strict form and controlled movements, emphasizing the contraction of the upper chest muscles with each repetition.

Experiment with different hand positions and angles to target various areas of the chest and shoulders.

Incorporate intensity techniques such as adding resistance bands or wearing a weighted vest for added resistance.

Adjust the number of sets and repetitions based on your strength and fitness goals, aiming to progressively overload the muscles over time.