What To Know
- Incline push ups are a variation of the classic push up exercise, performed with your hands elevated on a raised surface.
- Incline push ups add variety to your workout routine and challenge your muscles in a different way than regular push ups.
- Whether you’re a beginner looking to build strength or an experienced lifter seeking a new challenge, incorporating incline push ups into your routine can help you achieve your fitness goals.
Incline push ups are a variation of the classic push up exercise, performed with your hands elevated on a raised surface. This modification offers numerous benefits that make it an essential addition to any fitness routine.
Benefits of Incline Push Ups
1. Reduced Joint Stress
Incline push ups shift the weight distribution away from the wrists and shoulders, reducing the strain on these joints. This is especially beneficial for individuals with wrist or shoulder pain.
2. Enhanced Upper Body Strength
The elevated position targets the upper chest and shoulders more effectively than regular push ups. This helps build strength in these areas, improving overall upper body power.
3. Increased Range of Motion
The incline position allows for a greater range of motion in the chest and shoulders, promoting flexibility and mobility.
4. Muscle Isolation
Incline push ups isolate the chest muscles more than regular push ups, allowing for targeted development of the pectorals.
5. Progression for Beginners
Incline push ups are an excellent progression for beginners who find regular push ups too challenging. The reduced weight distribution makes it easier to perform the exercise while still building strength.
6. Variety and Challenge
Incline push ups add variety to your workout routine and challenge your muscles in a different way than regular push ups. This helps prevent plateaus and promotes continued progress.
7. Improved Posture
Incline push ups engage the core and back muscles, contributing to improved posture and overall body alignment.
How to Do Incline Push Ups
1. Place your hands shoulder-width apart on an elevated surface, such as a bench or platform.
2. Position your feet shoulder-width apart behind you.
3. Lower your chest towards the surface, keeping your elbows close to your body.
4. Push back up to the starting position, extending your arms fully.
5. Repeat for desired repetitions.
Variations of Incline Push Ups
1. Wide-Grip Incline Push Ups
This variation emphasizes the outer chest muscles. Place your hands wider than shoulder-width apart on the elevated surface.
2. Narrow-Grip Incline Push Ups
This variation targets the inner chest muscles. Place your hands narrower than shoulder-width apart on the elevated surface.
3. Plyometric Incline Push Ups
This variation adds an explosive element to the exercise. After lowering your chest, push back up forcefully and clap your hands before returning to the starting position.
4. Incline Push Ups with Resistance Bands
Attach a resistance band to the elevated surface and place your feet on the band. This adds additional resistance to the exercise, increasing the intensity.
Final Note: Elevate Your Fitness with Incline Push Ups
Incline push ups are a versatile and effective exercise that offers a range of benefits. Whether you’re a beginner looking to build strength or an experienced lifter seeking a new challenge, incorporating incline push ups into your routine can help you achieve your fitness goals.
What You Need to Learn
Q: How often should I do incline push ups?
A: Aim to perform incline push ups 2-3 times per week.
Q: How many incline push ups should I do?
A: Start with a number that challenges you while maintaining good form. Gradually increase the reps as you get stronger.
Q: Can I do incline push ups every day?
A: It’s generally not recommended to do incline push ups every day. Allow your muscles adequate time to rest and recover.
Q: What are the common mistakes to avoid when doing incline push ups?
A: Avoid flaring your elbows, arching your back, or dropping your chest too low.
Q: Can incline push ups help me lose weight?
A: Incline push ups can contribute to weight loss as part of a balanced fitness and nutrition plan.
