Decline Push-ups

Intermediate
Upper Chest, Triceps Kettlebell
Yoga

Benefits

Targets obliques and improves core rotation

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 17 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
67
Average BPM
165
89% of max
Max BPM
185

Heart Rate Reserve: 83% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,507
Calories
180.0g
Carbs
71.7g
Protein
47.8g
Fats

Micronutrients

Sugar: 44.5g
Sodium: 1,194.6mg
Cholesterol: 18.0mg
Serving: 291.2g

Meal Preparation

Method: Grilled
Prep: 7 min
Cook: 15 min

Calorie Balance Analysis

Calorie Intake
1,507
from food
Calories Burned
987
during workout
Net Balance: +520 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~983 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
52 years
Gender
Male
Weight
63.2 kg
Height
1.54 m
BMI
26.6
Overweight
Body Fat
26.7%
Lean Mass
46.3 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 1.8 liters of water daily.

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