What To Know
- An incline push up is a bodyweight exercise performed with the hands elevated on an elevated surface, such as a bench or a step.
- By raising the hands, the angle of the exercise changes, making it easier than a traditional push up.
- The elevated position reduces the load on the shoulders and wrists, making it a suitable exercise for those with joint pain or limited mobility.
What is an Incline Push Up?
An incline push up is a bodyweight exercise performed with the hands elevated on an elevated surface, such as a bench or a step. By raising the hands, the angle of the exercise changes, making it easier than a traditional push up. This variation is ideal for beginners, individuals with upper body weakness, or those recovering from injuries.
Benefits of Incline Push Ups
Reduced Stress on Shoulders and Wrists:
The elevated position reduces the load on the shoulders and wrists, making it a suitable exercise for those with joint pain or limited mobility.
Improved Upper Body Strength:
Incline push ups still engage the chest, triceps, and shoulders, contributing to overall upper body strength.
Enhanced Range of Motion:
The elevated position allows for a deeper range of motion, improving shoulder flexibility and mobility.
Suitable for Beginners and Injured Individuals:
The reduced intensity makes incline push ups accessible for beginners and those recovering from injuries.
Technique for Incline Push Ups
1. Position your hands: Place your hands on an elevated surface, shoulder-width apart.
2. Align your body: Step back and align your body in a straight line from head to heels.
3. Lower your chest: Slowly lower your chest towards the bench or step by bending your elbows.
4. Pause at the bottom: Hold the position at the bottom for a brief moment.
5. Push back up: Push back up to the starting position, extending your elbows.
6. Repeat: Repeat for the desired number of repetitions.
Variations of Incline Push Ups
Incline Dumbbell Push Ups:
Hold dumbbells in each hand for added resistance.
Incline Plyometric Push Ups:
After lowering your chest, explosively push back up to lift your hands off the surface.
Incline Push Ups with Resistance Band:
Attach a resistance band to the elevated surface and place your feet on the band for increased resistance.
Incline Push Ups on a Stability Ball:
Place your hands on a stability ball for an added challenge to your core and balance.
Muscles Worked in Incline Push Ups
Primary Muscles:
- Chest (pectorals)
- Triceps (back of the upper arm)
- Shoulders (anterior deltoids)
Secondary Muscles:
- Core
- Stabilizing muscles in the arms and shoulders
Tips for Incline Push Ups
- Keep your body in a straight line throughout the exercise.
- Lower your chest until it almost touches the surface.
- Pause briefly at the bottom for maximum muscle engagement.
- Push back up with force and control.
- Focus on maintaining proper form rather than doing excessive repetitions.
Conclusion: Unlock the Power of Incline Push Ups
Incline push ups are a versatile exercise that offers numerous benefits for individuals of all fitness levels. By incorporating this variation into your routine, you can effectively strengthen your upper body, reduce joint stress, and enhance your overall fitness. Embrace the incline push up and witness its transformative power.
Frequently Asked Questions
Q: How many incline push ups should I do?
A: Start with a manageable number of repetitions and gradually increase as you get stronger. Aim for 10-15 repetitions in 3-4 sets.
Q: Can incline push ups help me build muscle?
A: Yes, incline push ups contribute to building muscle mass in the chest, triceps, and shoulders.
Q: Are incline push ups easier than regular push ups?
A: Yes, incline push ups are easier due to the reduced load on the body.
Q: Can I do incline push ups with dumbbells?
A: Yes, adding dumbbells increases the resistance and challenges your muscles further.
Q: What are the benefits of incline push ups for beginners?
A: Incline push ups are ideal for beginners as they reduce joint stress and allow for proper form development.
