Instructions:
- 1Stand facing a bench or sturdy elevated platform
- 2Place your hands on the edge of the bench or platform, slightly wider than shoulder width
- 3Lower your body until your chest nearly touches the bench or platform
- 4Push your body back up to the starting position
- 5Repeat the movement for desired number of repetitions
Tips:
- Keep your body straight throughout the movement
- Don't lock your elbows at the top of the movement
- Keep your feet on the ground
- Exhale on your way up and inhale on your way down
Incline Push-ups: A Comprehensive Guide
Incline push-ups are a fantastic exercise that primarily targets the pectoralis major sternal head while also engaging several supporting muscle groups. This bodyweight movement is ideal for individuals of any fitness level and can be easily adapted to suit various training goals.
Benefits of Incline Push-ups
Incline push-ups offer numerous benefits, making them a staple in strength training routines. Some of the main advantages include:
- Target Muscles: This exercise effectively targets the upper portion of the chest while providing some engagement for the lower chest, making it a versatile addition to any workout.
- Accessibility: Incline push-ups are beginner-friendly. The angle of the push-up makes it easier on the shoulders and reduces the overall load, making it suitable for those just starting their fitness journey.
- Form Improvement: Performing incline push-ups can help enhance technique for traditional push-ups, setting a strong foundation for more advanced variations.
Incline Push-up Technique
To perform an incline push-up correctly, follow these simple steps:
- Position your hands slightly wider than shoulder-width apart on an elevated surface, such as a bench or step.
- Extend your legs behind you, keeping them straight and your body in a plank position from head to heels.
- Lower your chest towards the elevated surface by bending your elbows, ensuring your elbows are at a 45-degree angle relative to your torso. Keep your core engaged and back straight.
- Push through your hands to return to the starting position, maintaining a steady and controlled movement throughout.
Target Muscles Worked
Incline push-ups predominantly work the following muscles:
- Pectoralis Major: Primarily targets the upper chest, making it ideal for developing strength and mass in this area.
- Deltoids: Engaged during the push-up, particularly the front deltoids which assist in shoulder stabilization.
- Triceps: The triceps are activated as they assist in extending the elbows during the push-up motion.
Incline Push-ups for Beginners
Incline push-ups are an excellent gateway exercise for beginners. For those new to strength training, starting with incline push-ups can help develop the necessary strength and confidence before progressing to regular push-ups. As confidence builds, variations like incline push-ups with feet elevated can be introduced to increase difficulty.
Incline Push-up vs Regular Push-up
While both incline and regular push-ups are effective for building upper body strength, incline push-ups reduce the body's weight load, making them easier for beginners. This variation focuses more on the upper chest and shoulders, while regular push-ups provide a more comprehensive workout targeting the entire chest and core.
Incorporating incline push-ups into your fitness routine can lead to improved strength, enhanced technique, and greater muscle development. Consider adding them to your regimen and enjoy the numerous benefits they offer!