Incline Push-up
What is Incline Push-up:
The Incline Push-up is a bodyweight pushing exercise working the shoulder adductors and elbow extensors, specifically the pectoralis major and triceps brachii. It involves performing push-ups in an inclined position, making the resistance or intensity of the movement less than the standard version. Performing push-ups in this way allows beginners who have yet to unlock their standard push-ups to work on their pushing strength and unlock it, laying the foundation for more advanced workouts.
Key Benefits:
- Size and Strength: Works the pectoralis major and triceps, as well as the anterior deltoid, promoting muscle growth and strength improvement.
- Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
- Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
- Functional Strength: Improves shoulder adduction and flexion strength, elbow extension strength, and overall fitness, translating to improved performance in daily activities and sports.
- Versatile and Scalable: This can be performed with or without added resistance and can be modified in terms of body positioning to adjust difficulty, making it adaptable for all fitness levels.
- Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.
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.
- Standard Push-up: A foundational bodyweight pushing exercise performed on a flat surface, increasing the intensity of the movement.
- Pike Push-up: A push-up variation primarily working the shoulder muscles, specifically the front and middle deltoids.
- Weighted Decline Push-up: Increase the intensity by adding resistance with a weight vest or a backpack.
Grip Variations:
- Narrow to Shoulder-width Grip: Biases the triceps.
- Wider than Shoulder-width Grip: Biases the chest.
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. Maintain scapular depression and core engagement.
- Execution: Initiate the movement by lowering your body towards the platform until your chest touches the tip of the platform or until your chest reaches the same height level as your hands. Hold this position briefly, then push up back to the starting position.
- Repetition: Repeat the movement for your desired number of repetitions.
Breathing Technique:
Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:
- Inhale: Inhale at the starting position or as you descend.
- Exhale: Exhale at the top/starting position.
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