Decline Push-ups

Intermediate
Chest, Triceps, Shoulders Bench or Sturdy Surface
Strength

Benefits

Improves core rotation 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 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
52
Average BPM
125
64% of max
Max BPM
195

Heart Rate Reserve: 51% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,473
Calories
170.6g
Carbs
67.8g
Protein
45.0g
Fats

Micronutrients

Sugar: 41.4g
Sodium: 2,318.6mg
Cholesterol: 146.9mg
Serving: 208.4g

Meal Preparation

Method: Boiled
Prep: 57 min
Cook: 10 min

Calorie Balance Analysis

Calorie Intake
1,473
from food
Calories Burned
1,488
during workout
Net Balance: -15 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~960 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
50 years
Gender
Male
Weight
52.2 kg
Height
1.84 m
BMI
15.4
Underweight
Body Fat
23.4%
Lean Mass
40.0 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 3.1 liters of water daily.

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