Incline Push Up Rotation: Video Tutorial & Exercise Guide
| Workout | Incline Push Up Rotation |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders, Triceps |
| Equipment Required | Bench |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Incline Push Up Rotation: Video Tutorial & Exercise Guide
Incline Push Up Rotation: Step-by-Step Guide
- Step 1: Find an elevated surface such as a bench, sturdy box, or step. Place your hands on the surface, shoulder-width apart, and position your feet behind you so your body forms a straight line from head to heels.
- Step 2: Engage your core and maintain a neutral spine. This is your starting position for the incline push-up.
- Step 3: Lower your chest toward the elevated surface by bending your elbows, keeping them at about a 45-degree angle to your body.
- Step 4: Push yourself back up to the starting position. As you reach the top, lift one arm off the surface and rotate your body to the side, extending your arm upward toward the ceiling.
- Step 5: Rotate back to the starting position and repeat the movement, alternating sides after each push-up.
Incline Push Up Rotation: Overview
Incline Push Up Rotation is a compound bodyweight exercise that combines the classic incline push-up with a rotation to engage the chest, shoulders, core, and obliques. The incline position reduces the intensity of a standard push-up, making it accessible to different fitness levels, while the added rotation increases core activation and balance.
This exercise is great for building upper body strength while also improving core stability and rotational strength. It's a functional movement that challenges balance and coordination, making it ideal for both beginners and advanced athletes looking to diversify their workout routine.
Incline Push Up Rotation: Benefits
Incline Push Up Rotations are excellent for developing upper body strength, especially in the chest, shoulders, and triceps. The rotational element engages the obliques and core muscles, making this a full-body exercise.
This exercise also improves balance and coordination, as the unilateral movement requires stability and control. The incline reduces stress on the lower back and wrists, making it a safer alternative for those with joint concerns.
Incline Push Up Rotation: Pro Tips & Advanced Techniques
Keep your core engaged throughout the movement to prevent your hips from sagging or rotating too much during the push-up. Focus on a slow, controlled motion, especially during the rotation. For added intensity, you can increase the incline height or slow down the lowering phase of the push-up. To further challenge your core, hold the top of the rotation for a few seconds before returning to the starting position.
Incline Push Up Rotation: Progression Plan
Beginner
Intermediate
Advanced
Incline Push Up Rotations: Frequently Asked Questions (FAQs)
What muscles do Incline Push Up Rotations target?
+This exercise primarily targets the chest, shoulders, triceps, and core muscles. The rotational element engages the obliques and enhances core stability.
Are Incline Push Up Rotations suitable for beginners?
+Yes, this exercise is beginner-friendly. Starting with a higher incline makes the movement easier, allowing beginners to focus on proper form and control before progressing.
How often should I perform Incline Push Up Rotations?
+Include this exercise in your upper body or full-body workout routine 1-2 times per week, allowing for recovery between sessions.
What common mistakes should I avoid?
+Avoid letting your hips sag or rotating your body too quickly. Focus on controlled movements and engage your core throughout to maintain proper alignment and balance.
How can I make Incline Push Up Rotations more challenging?
+To increase difficulty, lower the incline or slow down the lowering phase of the push-up. You can also hold the top of the rotation for a few seconds to further engage your core.
