To do the steep push-up, you need a raised surface such as a bench, box or pillow. The higher the surface, the more difficult the exercise is. If you are just starting out, you should choose a low surface such as a step rack or sidewalk, then gradually increase the height as your fitness improves.
How to do it: Kneel down, back toward the chair. Place your hands on the floor, shoulders in line with your wrists and elbows to form an angle of about 45 degrees. Place your feet on a chair.
Tighten your abs, glutes and thighs. Slowly bend your elbows, lower your chest to the floor, keeping your back and neck straight. Use your hands to push you up, straighten your elbows to return to the starting position.
Do 2-4 sets of 8-20 reps. Stop exercising if you feel pain in your wrist, elbow or shoulder.
Like other exercises, push-ups down slopes need to be done properly to be effective and limit injuries. Keep your back straight throughout the movement, avoid curving your back by slightly tilting your pelvis back and tightening your abs and glutes.
Look down instead of lifting your head up so that your neck is always in line with your back. Do not spread your elbows wide, always keep your elbows at an angle of about 45 degrees to protect your shoulder joints.
The biggest benefit of stepping down is that it helps develop the upper chest muscles and shoulder muscle groups. In this movement, both arms are pushed up and away from the body, thereby strongly affecting the upper body. Regular exercise will help increase total strength of the body, supporting daily activities such as carrying belongings or carrying a backpack.
