Decline Push-ups

Beginner
Upper Chest, Triceps Bench, Barbell
HIIT

Benefits

Builds shoulder width

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 16 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
55
Average BPM
139
74% of max
Max BPM
189

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

2,950
Calories
277.2g
Carbs
110.9g
Protein
73.9g
Fats

Micronutrients

Sugar: 15.7g
Sodium: 1,486.8mg
Cholesterol: 282.2mg
Serving: 498.9g

Meal Preparation

Method: Fried
Prep: 51 min
Cook: 55 min

Calorie Balance Analysis

Calorie Intake
2,950
from food
Calories Burned
1,825
during workout
Net Balance: +1,125 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~980 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
51 years
Gender
Male
Weight
115.6 kg
Height
1.67 m
BMI
41.4
Obese
Body Fat
35.0%
Lean Mass
75.1 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 2.5 liters of water daily.

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