Incline Push-up

Incline Push-Up Overview

The incline push-up is a modified version of the traditional push-up in which your hands are elevated on a stable surface, such as a bench, countertop, or wall. By increasing the angle of your body relative to the ground, this exercise reduces resistance, making it simpler while still targeting the chest, triceps, and core. Incline push-ups can be used by beginners, for recovery purposes after an injury, or as a warm-up exercise before a workout.

How to Perform the Incline Push-Up:

Setup:

1. Choose an Elevated Surface
   • Use a sturdy bench, countertop, or even a wall for higher inclines. The lower the incline, the more challenging the exercise.
2. Position Yourself
   • Place your hands shoulder-width apart on the elevated surface. Ensure your fingers are pointing forward and your palms are flat.

Execution:

1. Starting Position
   • Step your feet back until your body forms a straight line from head to heels.
   • Engage your core and glutes to maintain a neutral spine.
2. Lower Your Body
   • Inhale as you slowly bend your elbows, lowering your chest toward the surface.
   • Keep your elbows at a 45-degree angle to your torso, avoiding flaring them out.
3. Push Back Up
   • Exhale as you press your hands into the surface, straightening your arms to return to the starting position.
   • Focus on squeezing your chest and triceps as you push up.
4. Repeat
   • Perform 10–15 repetitions for 2–3 sets, depending on your fitness level.

Tips for Proper Form

• Engage Your Core: Keep your abs tight to prevent sagging hips or an arched back.
• Maintain Alignment: Your body should remain in a straight line throughout the movement. Avoid letting your hips drop or your shoulders shrug.
• Control the Movement: Move slowly and deliberately to maximize muscle engagement.
• Adjust the Incline: Start with a higher incline (e.g., wall push-ups) and gradually lower the surface as you gain strength.

Common Mistakes to Avoid

1. Flaring Elbows
   • Keep your elbows at a 45-degree angle to reduce strain on your shoulders.
2. Sagging Hips
   • Engage your core and glutes to maintain a straight body line.
3. Inconsistent Range of Motion
   • Lower your chest fully toward the surface for a complete range of motion.
4. Rushing the Movement
   • Perform the exercise slowly to maximize muscle activation and reduce the risk of injury.

Benefits of the Incline Push-Up

1. Beginner-Friendly
   • Ideal for those new to strength training, as it requires less upper body strength than a traditional push-up.
2. Improved Upper Body Strength
   • Targets the chest, shoulders, and triceps, helping to build a strong foundation for other push-up variations.
3. Core Engagement
   • Requires core stability to maintain proper alignment, enhancing overall core strength.
4. Reduced Joint Strain
   • The incline position reduces stress on the wrists, shoulders, and elbows, making it a safer option for individuals with joint issues.
5. Progressive Exercise
   • Can be adjusted to increase difficulty as strength improves, allowing for gradual progression toward standard push-ups.

Incline Push-up Muscles Worked