Incline Push Ups 101 Video Tutorial
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Overview
Incline push-ups are an effective upper body exercise primarily targeting the chest muscles while also engaging the abs, shoulders, and triceps as secondary muscle groups. This variation of the traditional push-up is performed by placing the hands on an elevated surface, which reduces the amount of body weight lifted and allows for a greater range of motion. Ideal for individuals at various fitness levels, incline push-ups help build upper body strength, improve stability, and enhance overall muscle endurance using only bodyweight as resistance. They can be easily modified by adjusting the height of the incline, making them a versatile addition to any workout routine.
How to Perform
Begin in a tall kneeling stance with your hands placed on a bench or elevated surface, ensuring your toes are tucked and your knees are aligned under your hips.
Gradually extend one leg at a time until you achieve a straight-body position similar to a traditional push-up, keeping your elbows fully extended and your head aligned with your spine, gazing at the floor.
Inhale deeply and lower your body toward the bench by squeezing your shoulder blades together and gently bending your elbows.
Continue lowering yourself until your chest makes contact with the bench, maintaining proper form throughout the movement.
Exhale as you press through your palms to return to the starting position, fully extending your elbows.
Perform the exercise for the recommended number of repetitions, focusing on controlled movements and engaging your core throughout to enhance stability and support your secondary muscle groups.
Tips
Maintain an arm position that forms a straight line, similar to an arrow, at the lowest point of the movement, avoiding a "T" shape.
Keep your spine in a neutral, rigid alignment throughout the exercise, treating the incline push-up as a dynamic plank.
Before you lower your body, engage your glutes and tighten your abdominal muscles to ensure your ribcage stays stable and neutral.
Lower your chin and keep your gaze directed downward, avoiding looking forward during the exercise.
Visualize pushing your thumbs toward each other while performing the push-up to enhance activation of the pectoral muscles.
Prevent your head from moving forward; your nose and chest should touch the bench simultaneously during the descent.
Focus on pushing yourself away from the ground as you rise, emphasizing an upward motion throughout the movement.
Make sure to fully extend your arms at the top of each repetition, allowing your shoulder blades to move freely around your ribcage.
Avoid cutting your repetitions short to maximize the benefits of the exercise and ensure you engage your muscles effectively.
How Not to Perform
Avoid Sagging Hips: Ensure your hips do not drop towards the ground, as this can lead to lower back strain. Keep your body in a straight line from head to heels.
Don’t Allow Elbows to Flare Out: Prevent your elbows from extending outward excessively. Instead, keep them at a 45-degree angle to your body to reduce shoulder strain and enhance chest engagement.
Skip the Head Forward: Avoid pushing your head forward during the movement. Keep your neck aligned with your spine to prevent neck strain and ensure proper form.
Neglecting Core Engagement: Don’t forget to engage your core muscles. Failing to do so can lead to instability and decreased effectiveness in targeting the chest.
Inconsistent Depth: Do not cut the range of motion short. Ensure that your chest touches the bench on each descent to maximize muscle activation and strength gains.
Rushing the Repetitions: Avoid performing the exercise too quickly. Focus on controlled movements to maintain tension in the target muscles and prevent injuries.
Ignoring Breathing Patterns: Don’t hold your breath during the exercise. Establish a consistent breathing rhythm, inhaling as you lower your body and exhaling as you push back up.
Overextending at the Top: Avoid pushing so hard that your shoulders shrug or your back arches excessively at the top of the movement. Maintain proper alignment to prevent shoulder injuries.
Not Adjusting the Incline: Don’t stick to the same incline height if you find it too challenging or too easy. Modify the incline to match your fitness level and ensure effective muscle engagement.
Neglecting Warm-up: Always warm up before starting your incline push-ups. Skipping this step can lead to muscle strains and decrease your performance.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
