Instructions:
- 1Place your hands on the edge of a box, slightly wider than shoulder-width apart
- 2Bend your elbows to lower your chest towards the box
- 3Push your body back up to the starting position
- 4Remember to keep your body straight throughout
- 5Repeat for the desired number of reps
Tips:
- Keep your core engaged throughout the exercise
- Ensure your shoulders, hips and feet form a straight line
- Do not let your lower back sag
- Exhale as you push up and inhale as you lower your body
Incline Push-Ups: Elevate Your Workout
Incline push-ups are an effective bodyweight exercise designed to target the chest muscles, particularly the Pectoralis Major Clavicular Head and Pectoralis Major Sternal Head. This variation of the traditional push-up can significantly enhance your upper body strength and is especially beneficial for those looking to focus on their upper chest.
Benefits of Incline Push-Ups
Incline push-ups come with numerous benefits. They offer a lower body weight load compared to standard push-ups, making them a great option for beginners or those recovering from injury. Performing incline push-ups can help improve overall strength, stability, and coordination. Additionally, incorporating incline push-ups into your workout routine can help enhance your push-up technique and prepare you for more advanced variations.
Target Muscles and Muscle Activation
When performing incline push-ups, the primary muscles worked include:
- Pectoralis Major Clavicular Head
- Pectoralis Major Sternal Head
This exercise provides a focus on the upper chest while still engaging the shoulders and triceps, making it an excellent addition to any comprehensive strength training program.
Incline Push-Up Technique
To perform incline push-ups correctly, follow these steps:
- Find a sturdy elevated surface such as a bench or a wall.
- Place your hands shoulder-width apart on the surface, with your body in a straight line from head to heels.
- Lower your chest towards the surface by bending your elbows, keeping your body rigid.
- Push back up to the starting position.
Maintaining proper form is crucial; ensure that your core is engaged throughout the movement to avoid sagging or arching of the back.
Comparing Incline Push-Ups and Regular Push-Ups
While both incline and regular push-ups serve to strengthen the chest and upper body, incline push-ups emphasize the upper portion of the chest more than their flat counterparts. This makes incline push-ups particularly useful when aiming for a balanced chest development.
Incline Push-Ups for Beginners and Beyond
Incline push-ups are especially suitable for beginners who may find standard push-ups challenging. As strength increases, you can progress by decreasing the size of the incline or transitioning to regular push-ups. For those ready for a challenge, experimentation with feet-elevated incline push-ups can further diversify your workout regimen and increase difficulty.
Incorporating incline push-ups into your routine can not only help in building a stronger upper chest but will also contribute to overall upper body strength and endurance. Make it a staple of your fitness journey!