Decline Push-ups

Beginner
Upper Back, Rear Deltoids Cable Machine or Resistance Band
Yoga

Benefits

Targets biceps and forearms

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 20 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
54
Average BPM
137
69% of max
Max BPM
199

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,482
Calories
286.2g
Carbs
113.3g
Protein
75.6g
Fats

Micronutrients

Sugar: 11.0g
Sodium: 1,034.9mg
Cholesterol: 130.1mg
Serving: 297.7g

Meal Preparation

Method: Fried
Prep: 11 min
Cook: 79 min

Calorie Balance Analysis

Calorie Intake
2,482
from food
Calories Burned
1,369
during workout
Net Balance: +1,113 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,305 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
29 years
Gender
Female
Weight
88.6 kg
Height
1.89 m
BMI
24.8
Normal
Body Fat
24.0%
Lean Mass
67.3 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 3.5 liters of water daily.

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