Incline Push-ups

Incline push-ups are an easier variation of the traditional push-up where your hands are placed on an elevated surface, such as a bench, box, or step. This angle reduces the amount of body weight you need to lift, making it easier than regular push-ups while still effectively engaging the chest, shoulders, and triceps. Incline push-ups are ideal for beginners, individuals building strength, or those recovering from injuries.

Steps to Perform a Proper Incline Push-up

1. Set Up an Elevated Surface:

• Find a sturdy surface, such as a bench, box, or step, that is stable and won’t move when you press against it. The higher the surface, the easier the push-up will be.

• Place your hands on the edge of the elevated surface, slightly wider than shoulder-width apart. Your hands should be in line with your shoulders.

2. Walk Your Feet Back:

• Step your feet back until your body forms a straight line from your head to your heels. Your legs should be straight, with your core, glutes, and quads engaged.

• Ensure your shoulders are directly over your wrists, and keep your body aligned without sagging or arching your back.

3. Lower Your Chest Toward the Surface:

• Inhale as you bend your elbows and lower your chest toward the elevated surface. Keep your elbows close to your body or at a slight angle (about 45 degrees) to protect your shoulders.

• Lower yourself until your chest is just above the surface, or as far as your range of motion allows, while maintaining control.

4. Push Back Up:

• Exhale as you press through your hands, straightening your arms and pushing your body back to the starting position.

• Maintain a straight body line, and avoid letting your hips sag or lifting them too high.

Benefits of Incline Push-ups

• Beginner-Friendly: Incline push-ups are ideal for beginners or those working up to full push-ups because they reduce the amount of body weight you need to lift, making the movement more manageable.

• Builds Upper Body Strength: This exercise effectively targets the chest, shoulders, and triceps, helping to build strength in the upper body with less strain than regular push-ups.

• Improves Core Stability: Holding a plank position while performing incline push-ups engages the core muscles, improving overall stability and core strength.

• Promotes Proper Push-up Form: Incline push-ups allow you to practice the correct push-up form with less intensity, making them a great progression exercise for mastering full push-ups.

• Increases Muscle Endurance: Regularly performing incline push-ups helps improve muscle endurance in the upper body, especially in the chest, shoulders, and arms.

• Low Impact: Incline push-ups put less stress on the wrists and shoulders than regular or decline push-ups, making them a safer option for individuals with joint issues or recovering from injury.

• No Equipment Needed: You can perform incline push-ups anywhere with a sturdy elevated surface, making them convenient for home workouts or while traveling.

Primary Muscles:

•Chest: Pectoralis major and minor (emphasis on the lower portion of the chest)

•Shoulders: Anterior deltoids

•Triceps: Triceps brachii (back of the arms)

Secondary Muscles:

•Core: Abdominals and obliques (for stabilization)

•Lower Back: Erector spinae (helps maintain proper posture)

•Glutes and Quads: Engaged to maintain body stability and alignment

•Forearms and Wrists: Stabilized to control the push-up motion