Decline Push-ups

Advanced
Chest, Triceps, Shoulders Barbell
Yoga

Benefits

Improves posture and back strength

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 24 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
59
Average BPM
123
67% of max
Max BPM
183

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,936
Calories
213.5g
Carbs
85.5g
Protein
57.0g
Fats

Micronutrients

Sugar: 18.5g
Sodium: 1,538.5mg
Cholesterol: 0.4mg
Serving: 211.2g

Meal Preparation

Method: Grilled
Prep: 46 min
Cook: 62 min

Calorie Balance Analysis

Calorie Intake
1,936
from food
Calories Burned
918
during workout
Net Balance: +1,018 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~988 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
22 years
Gender
Female
Weight
71.9 kg
Height
1.62 m
BMI
27.4
Overweight
Body Fat
31.2%
Lean Mass
49.5 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 2.1 liters of water daily.

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