Decline Push-ups

Beginner
Upper Chest, Triceps Bench, Barbell
HIIT

Benefits

Improves core stability and balance

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 25 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
58
Average BPM
165
88% of max
Max BPM
187

Heart Rate Reserve: 82% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,291
Calories
298.5g
Carbs
118.8g
Protein
79.4g
Fats

Micronutrients

Sugar: 31.9g
Sodium: 1,706.8mg
Cholesterol: 97.5mg
Serving: 265.3g

Meal Preparation

Method: Roasted
Prep: 10 min
Cook: 77 min

Calorie Balance Analysis

Calorie Intake
1,291
from food
Calories Burned
1,439
during workout
Net Balance: -148 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~792 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
18 years
Gender
Male
Weight
52.0 kg
Height
1.74 m
BMI
17.2
Underweight
Body Fat
15.3%
Lean Mass
44.1 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 2.2 liters of water daily.

Related Exercises