Are you struggling to do push-ups on the floor without feeling the strain on your wrists, shoulders, or lower back? Do you often find yourself giving up on push-ups altogether because of the discomfort? You are not alone! Many people face this problem when starting their fitness journey, especially if their upper body strength is not fully developed. The good news is, there is an easy solution to this problem – the incline push-up! In this post, we will explore how the incline push-up can be a game-changer for your workout routine, allowing you to build upper body strength and do push-ups without any discomfort.
Incline Push Up Summary
- Primary Muscles: Pectoralis Major – Sternal
- Secondary Muscles: Deltoid – Anterior, Pectoralis Major – Clavicular, and Triceps Brachii
- Equipment: Flat Bench
- Mechanics Type: Compound
- Force: Push
- Utility: Basic or Auxiliary
Incline Push Up Instructions
- Stand-facing a bench or sturdy elevated platform.
- Place your hands on the edge of the bench or platform, slightly wider than shoulder width.
- Position your feet back from the bench or platform with your arms and your body straight.
- Arms should be perpendicular to your body. Keep your body straight, and lower your chest to the edge of the box or platform by bending your arms.
- Push your body up until your arms are extended.
- Lower your body by bending your arms and repeat the Incline Push Up for 8-20 reps.
Video Tutorial
Incline Push Up Muscles
Target (Agonist)
- Pectoralis Major – Sternal
Synergists
- Deltoid – Anterior
- Pectoralis Major – Clavicular
- Triceps Brachii
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
Antagonist Stabilizers
Benefits of Incline Push Up
The Incline Push Up exercise is an excellent way to strengthen the Pectoralis Major – Sternal muscle, which is located in the chest and plays a key role in pushing movements. It can also help to develop greater power and strength in the chest, shoulders and arms. Furthermore, performing this exercise regularly can help to increase endurance and stability in the upper body, making it easier to perform other exercises with proper form. Additionally, the Incline Push Up exercise is beneficial for improving posture and balance, as well as strengthening the core and back muscles.
Tips for Performing Incline Push Up
You’ve come at the right location if you desire to advance your capability to conduct incline push up. These tips will allow you to fully benefit from this first-class workout and make the best of its results. Concurrently with strengthening your chest muscles, improving mobility, and also a reduced chance of injury can all be achieved with this exercise. Let’s begin and take a look at how these suggestions will benefit you.
- Keep your back straight and core engaged: Keeping your back straight while performing an incline push up ensures that your body is in the correct form and that your core is activated. This will help you get the most out of your exercise and avoid any potential injuries.
- Adjust the incline to suit your fitness level: Adjusting the incline of the exercise allows you to tailor it to your fitness level, which will help you get the most out of the exercise and ensure that you’re challenging yourself in a safe way.
- Focus on form over reps: Although you may want to do as many reps as possible, it’s important to focus on form and ensure that you’re performing the exercise correctly. This will help you get the most out of each rep and prevent any potential injuries.
Benefits and Tips Video
Frequent Mistakes To Avoid
Staying away from errors can be the distinction between a productive training session and a painful injury when executing incline push up. Moreover, achieving the most out of the exercise requires appropriate technique, and avoiding perform common errors can allow you to perform the exercise better and obtain your desired results. But don’t worry, it’s not at all difficult as it may appear. You can perform the exercise safely and effectively by avoiding the mistakes to prevent and by following the proper steps. So it is time for you to maximize your results from this exercise and experience the benefits of a successful workout.
- Not using proper form: When performing Incline Push Ups, it is important to keep your back straight, core tight and arms fully extended for maximum effect. Not using proper form will not only reduce the effectiveness of the exercise but can also lead to injury.
- Not varying the angle: Doing the same angle of Incline Push Ups will quickly lead to muscle fatigue, so it is important to mix it up by varying the angle of the incline. This will help keep your body guessing and allow you to get a better workout.
- Not pushing yourself: Many people don’t push themselves when doing body weight exercises. It is important to challenge yourself by doing as many reps as you can in good form and with correct technique. This will help you build strength and increase your endurance over time.
Find More Bodyweight Exercises Here
Variations and Complementary Exercises
If you are looking for an alternative exercise to an Incline Push Up, there are a few variations you can try to work similar muscles. Below are some exercises that you can incorporate into your fitness routine to target the same muscle groups as the Incline Push Up.
Narrow Push Up
Narrow Push Ups are an effective alternative or complementary exercise to Incline Push Ups. Narrow Push Ups target the same muscles as Incline Push Ups, but with the hands close together, they put more emphasis on the triceps and chest. This exercise requires a lot of core strength, balance, and stability. It is great for increasing overall strength and muscular endurance. The narrow grip also increases the difficulty of the exercise, making it a great option for those looking for an extra challenge.
Push Up
The Push Up is an effective and popular exercise that can be used to build upper body strength. It can be used as an alternative or complementary exercise to the Incline Push Up. The Push Up involves lowering your body to the ground by bending your arms, and then pushing back up. It can be done with hands placed shoulder-width apart, or with hands placed wider apart for more challenging variations. Push Ups are great for strengthening the chest, triceps, and shoulders, as well as improving core stability.
Push Up On Grips
Push Up On Grips is a great complementary or alternative exercise to the Incline Push Up. This exercise targets the same muscles as an Incline Push Up, but with a slight variation. Push Up On Grips requires more control and stability of the muscles, as the two handles must be held in place while pushing up and down. This exercise also requires more core stability and balance, as the body is required to maintain a straight line while performing the exercise. Push Up On Grips is a great way to increase muscular strength and endurance of the upper body, while also targeting your core and stabilizer muscles.
Check Out These Top Bodyweight Exercises
Push-Ups With Bands
Push-ups with bands are a great complementary or alternative exercise for incline push ups. With bands, you can add an extra layer of resistance to your push-up routine. This type of exercise is an effective way to build upper body strength and improve your overall fitness. Furthermore, you can use bands to customize the intensity of your push-ups so that they are challenging yet still within your ability level. With bands, you can increase or decrease the amount of resistance to suit your individual needs. Push-ups with bands can be done at home or in the gym, making them a great addition to any fitness routine.
Superman Push Up
The Superman Push Up is a great alternative or complementary exercise to the Incline Push Up. It is an effective way to target the same muscles as the Incline Push Up, while also engaging the core and lower back muscles. To perform this exercise, begin in a push up position with arms extended. Then, raise one arm off the floor while simultaneously raising the opposite leg off the floor. Hold this position for a few seconds before lowering your arm and leg back to the starting position. This exercise can be done with varying levels of intensity to challenge different muscle groups.
Wide Push Up
Wide Push Up is an alternative or complementary exercise to Incline Push Up. This exercise works the same muscles as Incline Push Up, however, by widening your hands and feet, you add a challenge to the exercise. It is also beneficial for those who lack the strength or flexibility to perform an Incline Push Up. The wider stance allows for more stability, enabling a greater range of motion. Additionally, by widening your hands and feet, you increase the amount of time your muscles are engaged during the movement, which makes it an effective exercise for improving strength and muscular endurance.
Find More Chest Exercises Here
Opposing Complementary Exercises
To complement the Incline Push Up, it is important to also include exercises that target opposing muscle groups. Doing so helps to create a balanced strength training routine and will help you build overall strength and prevent injury. Below are some exercises that work the opposite muscles of the Incline Push Up.
Barbell Reverse Grip Bent Over Row
The Barbell Reverse Grip Bent Over Row is an excellent complementary exercise to the Incline Push Up as it works the opposing muscle group. This exercise works the back and shoulder muscles, strengthening the posterior chain. The back muscles are responsible for pulling weight towards the body and are used to counterbalance the pushing motion of the Incline Push Up. As such, performing the Barbell Reverse Grip Bent Over Row helps to develop a balanced physique and prevents muscular imbalances.
Cable Rope Rear Delt Rows
Cable Rope Rear Delt Rows are a great way to complement the exercise Incline Push Up. This exercise targets the back muscles, specifically the rear delts, and works in opposition to the chest muscles used in the Incline Push Up. The Cable Rope Rear Delt Row helps to build strong, balanced shoulder muscles and also helps to prevent shoulder injuries. It is important to maintain proper form while performing this exercise in order to maximize its effectiveness and prevent injury.
Dumbbell One Arm Rear Deltoid Row
The Dumbbell One Arm Rear Deltoid Row is an excellent complementary exercise to the Incline Push Up. This exercise targets the rear deltoids, which are the opposing muscle group of the chest muscles targeted by the Incline Push Up. The Dumbbell One Arm Rear Deltoid Row strengthens and builds the muscles in the back of the shoulder, creating a balanced look and improved posture. This exercise also helps with shoulder stability, making it a great addition to any upper body workout.
Take Your Push Up to New Heights with Incline Push Up!
Looking for a simple way to take your push up to the next level? Try incorporating incline push ups into your routine! By elevating your feet or hands on a bench, step, or another stable surface, you will add an extra challenge to your push ups. This modification puts more emphasis on your upper chest, shoulders, and triceps while also engaging your core and improving overall stability. Regardless of your fitness level, incline push ups can be adapted to suit your needs and goals. So why not try spicing up your push up routine with an incline push up?
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Bodyweight Exercises
