Incline Push Ups: Video Tutorial & Exercise Guide
| Workout | Incline Push Ups |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders, Triceps Abs |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Beginner |
Incline Push Ups: Video Tutorial & Exercise Guide
Incline Push Ups: Step-by-Step Guide
- Step 1: Find a stable elevated surface like a bench, box, or sturdy bar at about waist height. Place your hands shoulder-width apart on the surface with your arms fully extended and your body in a straight line.
- Step 2: Step your feet back so that your body forms a straight line from your head to your heels. Keep your core tight, glutes engaged, and back flat.
- Step 3: Begin the movement by bending your elbows and lowering your chest toward the elevated surface, keeping your elbows at about a 45-degree angle to your body.
- Step 4: Lower your chest until it is just above the surface, then press back up to the starting position by extending your arms.
- Step 5: Repeat for the desired number of repetitions, ensuring that your body stays in a straight line throughout the movement.
Incline Push Ups: Overview
Incline Push Ups are a beginner-friendly variation of the traditional push-up, performed with your hands elevated on a stable surface. This reduces the amount of bodyweight you’re lifting, making it easier to focus on form and build strength in the chest, shoulders, and triceps. Incline push-ups also put less strain on your shoulders and lower back, making them a great option for those with limited upper body strength or mobility issues.
They are excellent for progressing toward standard push-ups while allowing you to maintain proper form and control throughout the movement.
Incline Push Ups: Benefits
Incline Push Ups are a great exercise for building upper-body strength, particularly in the chest, shoulders, and triceps, while also engaging the core for stability. Since they reduce the amount of bodyweight being lifted, they are an ideal starting point for beginners or individuals rehabbing from injury. Incline push-ups can help improve overall body alignment and balance, as well as serve as a stepping stone to more advanced push-up variations.
Additionally, they provide a safe and effective way to build strength and muscle endurance while minimizing strain on the wrists and shoulders compared to regular push-ups.
Incline Push Ups: Pro Tips & Advanced Techniques
Focus on keeping your body in a straight line throughout the movement by engaging your core and glutes. Avoid letting your hips sag or arching your back. For added intensity, you can lower the height of the surface over time or perform the push-ups at a slower pace to increase time under tension. As you get stronger, transition to performing push-ups on lower surfaces until you can perform standard push-ups on the ground.
Incline Push Ups: Progression Plan
Beginner
Intermediate
Advanced
Incline Push Ups: Frequently Asked Questions (FAQs)
What muscles do Incline Push Ups target?
+Incline Push Ups primarily target the chest, shoulders, and triceps, while also engaging the core to maintain proper form.
Can beginners perform Incline Push Ups?
+Yes, Incline Push Ups are a great option for beginners as they reduce the intensity of the exercise by lifting less bodyweight. It’s a good way to build strength for regular push-ups.
How can I make Incline Push Ups more challenging?
+To increase the difficulty, you can lower the height of the surface you're using, slow down the movement to increase time under tension, or add more repetitions.
What common mistakes should I avoid during Incline Push Ups?
+Avoid letting your hips sag or lifting them too high. Keep your body in a straight line from your head to your heels, and focus on controlled movements.
How often should I include Incline Push Ups in my routine?
+Incline Push Ups can be included 1-2 times per week as part of your upper-body or chest workout. As you progress, you can lower the incline and transition to regular push-ups.
