Prison Workout: Decline Push-Ups
Prison Workout - Decline Push-Ups
Push-Ups are the classic exercise. If I could do only one routine that would keep my chest, shoulders and arms in shape (and even help tone my stomach) it would be push-ups. Anyone can do them no matter strength or skill level. What is more, no special equipment needed. Is it any wonder that push-ups are an integral part of every prison workout...or any workout for that matter?
I have chosen to highlight a "decline" variation of the push-up because having the feet elevated targets my upper pectorals. In my opinion most of us already have "something" at the bottom of our breast area so strengthening the top of the chest muscles helps to lift the breast area and better defines the chest. Again, just my opinion. Try regular and decline and see which works best for you.
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How to Do Decline Push-Ups
Push-Ups are an excellent warm up or workout routine for the pectoralis major and the triceps brachii. This decline variation (feet elevated) puts more effort on the clavicular head of the pectoralis major (whereas chest elevated would target the inferior portion of the pectoralis major).
Not only are push-ups great for warming up, they are also great for waking up. Do a couple of sets each morning when you get out of bed. Come on, try it. Do it....do it 
What Does it Work?
Decline push-ups work the pectoralis major, anterior deltoid and triceps brachii. Elevating the feet will put more focus on the clavicular head of the pectoralis major. In other words, it works the upper portion of your chest.
Tip: If you are just beginning to build strength you might find it easier to do push-ups from your knees instead of feet. This requires less upper body strength. In this shortened position elevating the hands several inches with books might feel more comfortable.
Variations
Feet position. As stated, feet elevated will work more of the upper (clavicular) area of the pectorals and feet lower than chest will work the "inferior" or lower region.
Hand Position. Hands close together (4 - 15 inches) targets the inner (sternal head) of the pecs and hands farther apart targets the lateral or outer portion near the shoulders.