Incline Push-Up

What is Incline Push-Up:

Incline Push-Up is a fantastic introduction to upper body strength training. By modifying the classic push-up on a slightly elevated surface, like a bench or step, you create a beginner-friendly yet challenging exercise. Perfect for beginners or those looking for a joint-friendly alternative, Incline Push-Ups engage your chest, shoulders, and triceps, laying the foundation for more advanced workouts.

Key Benefits:

  • Accessible Strength Training: Perfect for beginners, Incline Push-Ups provide a gradual introduction to upper body strength training, emphasizing proper form and muscle engagement.
  • Chest and Shoulder Development: Target your chest, shoulders, and triceps effectively, promoting muscle growth, definition, and improved overall upper body strength.
  • Joint-Friendly Exercise: Minimize stress on the wrists and shoulders, making Incline Push-Ups an ideal option for individuals with joint concerns or those in need of a lower-impact alternative.
  • Scalable Difficulty: Easily adjust the difficulty by changing the height of the incline, allowing for continuous progression as you build strength and confidence.
  • Portable and Equipment-Free: Incline Push-Ups can be performed virtually anywhere, making them an ideal addition to your home workout routine or while traveling. No special equipment is required, making it accessible to all fitness levels.

Variations:

  • Wall Push-Up: Stand facing a wall and place your hands on the wall at shoulder height. Perform push-ups by leaning into the wall, engaging your upper body muscles.
  • Wide Grip Incline Push-Up: Position your hands wider than shoulder-width apart during the Incline Push-Up to engage different muscle fibers in the chest and shoulders.

How to perform Incline Push-Up:

  • Set Up: Position your hands on a stable elevated surface, such as a bench, step, or sturdy platform, slightly wider than shoulder-width apart.
  • Body Position: Maintain a straight line from your head to your heels, engaging your core for stability.
  • Execution: Lower your chest towards the platform, bending your elbows, and then press back up to the starting position.
  • Repetition: Start with a number of repetitions that challenge you without compromising form, gradually increasing as you build strength.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise.

  • Inhale: Inhale deeply at the starting position or as you descend.
  • Exhale: Either hold your breath in as you push back up to the starting position and exhale forcefully, particularly during high-intensity moments, or exhale as you push back up.
  • Grip Width: You can target more of your chest and triceps by using a wider or narrower grip, respectively.
  • Scapular Engagement: At the starting position, you have the option to maintain scapular protraction, which provides additional stimulus for the scapular muscles, particularly the serratus anterior, crucial in horizontal pressing movements and skills. Conversely, at the bottom portion of the movement, you also have the option to break down or retract your scapula, allowing your chest to experience more range and stretch.
  • Adjust Incline Height: Experiment with different incline heights to find a level that challenges you without compromising form.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Increasing the height - The steeper the incline, the easier the exercise becomes
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Decreasing the height - the more horizontal you are, the harder the exercise becomes
    • Progressing to a harder variation/exercise