Incline Push up
Perform incline push-ups to build upper body strength, targeting your chest, shoulders, and triceps.
Description
An upper body exercise that targets the chest, shoulders, and triceps. The incline position places less stress on the shoulders, making it a safer option for people with shoulder issues.
How to Do Incline Push up
- 1Setup
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.
- 2Setup
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
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
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.
Variations
Incline Push-up on a Smith Bar
Strengthen your chest, triceps, and shoulders with the Incline Push-up on a Smith Bar.
Incline Push-up (on bench)
Master the incline push-up on a bench to build chest, shoulder, and triceps strength. This beginner-friendly exercise reduces difficulty.
Incline Scapula Push-up
Master scapular control with the Incline Scapula Push-up. This exercise targets your serratus anterior and chest, enhancing shoulder stability and posture.
Incline Reverse Grip Push Up
Strengthen your upper chest and triceps with the Incline Reverse Grip Push Up. This unique variation uses a pronated grip on an elevated surface to build
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