The Ultimate Guide to Mastering Incline Push Ups: How to Do Incline Push Ups Correctly Every Time
What To Know
- Incline push ups are a modified variation of the traditional push up that offers numerous benefits, including increased range of motion, reduced strain on the wrists, and isolation of the upper chest.
- Incorporate incline push ups into your workout routine to take your push up game to the next level.
- You can use a chair, a sofa, or a stack of books as an improvised incline surface.
Incline push ups are a modified variation of the traditional push up that offers numerous benefits, including increased range of motion, reduced strain on the wrists, and isolation of the upper chest. To perform incline push ups correctly, follow these step-by-step instructions:
1. Set Up the Incline
Place your hands on an elevated surface, such as a bench or a box. The higher the incline, the easier the exercise will be. Adjust the height to a level that challenges you while maintaining proper form.
2. Position Your Body
Step back and position your feet hip-width apart. Lean forward and place your hands on the inclined surface, slightly wider than shoulder-width. Your body should form a straight line from head to heels.
3. Lower Your Body
Inhale and slowly lower your chest towards the inclined surface. Keep your core engaged and your back straight. Bend your elbows to a 90-degree angle, ensuring that your upper arms are parallel to the floor.
4. Pause at the Bottom
Hold the position for a brief pause at the bottom of the movement. This pause helps build strength and stability in the chest and shoulders.
5. Push Back Up
Exhale and push yourself back to the starting position. Extend your elbows fully and squeeze your chest at the top of the movement. Keep your core tight and avoid arching your back.
6. Repeat
Repeat the movement for the desired number of repetitions. Aim for 8-12 repetitions per set, or adjust the number as per your fitness level.
7. Variations
To increase the challenge or target different muscle groups, try the following variations:
- Wide-Grip Incline Push Ups: Place your hands wider than shoulder-width to focus on the outer chest.
- Narrow-Grip Incline Push Ups: Place your hands closer together to emphasize the inner chest.
- Explosive Incline Push Ups: Push yourself up explosively and clap your hands together at the top of the movement.
- Decline Incline Push Ups: Place your feet on an elevated surface to increase the resistance and target the lower chest.
Benefits of Incline Push Ups
Incline push ups offer a range of benefits, including:
- Increased range of motion
- Reduced strain on the wrists
- Isolation of the upper chest
- Improved strength and stability in the chest and shoulders
- Reduced risk of injury
Common Mistakes to Avoid
To ensure proper form and prevent injuries, avoid the following common mistakes:
- Arching Your Back: Keep your back straight throughout the movement to prevent lower back pain.
- Flaring Your Elbows: Keep your elbows tucked in close to your body to avoid placing excessive strain on your shoulders.
- Lowering Too Low: Only lower your chest until your upper arms are parallel to the floor. Going too low can put undue stress on your shoulders.
- Pushing Up Too Quickly: Control the movement and push yourself up slowly and deliberately to maximize muscle engagement.
- Overtraining: Listen to your body and avoid overtraining to prevent muscle strain or injury.
Key Points: Elevate Your Push Up Game
Incline push ups are an effective exercise for building strength and muscle mass in the upper body. By following the proper technique and avoiding common mistakes, you can reap the benefits of this exercise while minimizing the risk of injury. Incorporate incline push ups into your workout routine to take your push up game to the next level.
Frequently Asked Questions
Q: How often should I do incline push ups?
A: Aim for 2-3 sets of 8-12 repetitions, 2-3 times per week. Adjust the frequency and intensity as per your fitness level and goals.
Q: Can I do incline push ups every day?
A: While it’s not recommended to do the same exercise every day, you can incorporate incline push ups into your workout routine on alternate days.
Q: Are incline push ups harder than regular push ups?
A: The incline reduces the resistance compared to regular push ups, making them easier for beginners or those with wrist pain.
Q: What if I don’t have an incline surface?
A: You can use a chair, a sofa, or a stack of books as an improvised incline surface.
Q: How can I progress from incline push ups?
A: Gradually increase the incline height, the number of repetitions, or try more challenging variations such as wide-grip or explosive push ups.