Chair Decline Push-Up

Decline Push-Up with Chair
1. Setup:
- Position a sturdy chair on a flat surface.
- Ensure it is stable and will not slip or tip over.

2. Starting Position:
- Kneel on the floor in front of the chair.
- Place your hands shoulder-width apart on the floor, just a little behind where your knees are positioned.
- Place your feet on the seat of the chair so that your body is straight from your shoulders to your heels.

3. Body Positioning:
- Your head should be in a neutral position, looking slightly ahead of you.
- Keep your shoulders over your hands and your core engaged to maintain stability.

4. Movement:
- Slowly lower your body towards the floor by bending your elbows, keeping your elbows close to your body.
- Lower yourself until your chest nearly touches the ground.
- Pause for a moment at the bottom of the movement.

5. Returning to Starting Position:
- Push back up through your palms, straightening your elbows and returning to the starting position.
- Make sure to keep your body in a straight line throughout the movement.

6. Repetitions:
- Aim for 8-15 repetitions, depending on your fitness level.
- Take a brief rest between sets if needed.

7. Form Tips:
- Keep your core tight to avoid sagging your hips.
- Avoid flaring your elbows out too wide; they should stay close to your sides.
- If you're new to this exercise, you can start with your knees on the ground instead of elevated on the chair.

8. Safety:
- Make sure the chair is sturdy enough to support your weight.
- If you experience any pain, especially in the shoulders or lower back, stop the exercise and reassess your form.