Incline Push up

Description

How to Do Incline Push up

1. 1
   Setup

   Stand facing a sturdy elevated surface like a bench, box, or counter. Place your hands slightly wider than shoulder-width apart on the edge, with fingers pointing forward.

2. 2
   Setup

   Step your feet back until your body forms a straight line from your head to your heels. Engage your core and glutes to prevent your hips from sagging or rising.

3. 3

   Inhale as you bend your elbows, lowering your chest towards the elevated surface. Keep your elbows tucked at approximately a 45-degree angle relative to your torso.

4. 4

   Exhale as you powerfully push through your palms to extend your elbows and return to the starting straight-arm position, maintaining tension throughout your body.

Tips

• Control the Descent: Actively resist gravity on the way down, taking 2-3 seconds to lower your chest, to maximize muscle engagement and build strength.
• Elbow Angle: Avoid letting your elbows flare out wide; aim for a 45-degree angle relative to your body to protect your shoulders and better target your chest.
• Scapular Retraction: At the bottom of the movement, allow your shoulder blades to retract slightly, then protract as you push up to enhance chest stretch and contraction.
• Breathing: Coordinate your breath by inhaling as you lower (eccentric phase) and exhaling as you push up (concentric phase) to maintain core stability.

Common Mistakes

• ×Sagging Hips: Allowing your hips to drop towards the floor indicates a weak core; fix this by actively engaging your glutes and abs to maintain a rigid body line.
• ×Flaring Elbows: Letting your elbows flare out wide places excessive stress on your shoulder joints; correct this by tucking your elbows closer to your body at a 45-degree angle.
• ×Partial Range of Motion: Only performing shallow push-ups limits muscle activation; ensure you lower your chest until it's close to the elevated surface for full chest stretch and contraction.