Decline Push-ups

Beginner
Calves None or Dumbbells
HIIT

Benefits

Strengthens shoulders

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 18 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
50
Average BPM
149
90% of max
Max BPM
165

Heart Rate Reserve: 86% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,891
Calories
340.9g
Carbs
136.9g
Protein
91.0g
Fats

Micronutrients

Sugar: 31.3g
Sodium: 418.8mg
Cholesterol: 178.3mg
Serving: 476.8g

Meal Preparation

Method: Roasted
Prep: 22 min
Cook: 108 min

Calorie Balance Analysis

Calorie Intake
1,891
from food
Calories Burned
2,643
during workout
Net Balance: -752 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,358 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
43 years
Gender
Female
Weight
61.2 kg
Height
1.58 m
BMI
24.5
Normal
Body Fat
23.8%
Lean Mass
46.7 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.7 liters of water daily.

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