Incline Push up
Perform incline push-ups to build upper body strength, targeting your chest, shoulders, and triceps.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Incline Push up
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.
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How to do Incline Push up
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
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Is Incline Push up good for beginners?
Incline Push up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Incline Push up?
You need Body weight to perform Incline Push up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Incline Push up?
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.
What are common mistakes when doing Incline Push up?
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.
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Free · iPhone only · Available on the App Store