How to Do Incline Push ups
Proper Form, Variations, and Common Mistakes
Targets: Chest, shoulders
Level: Beginner
Incline push ups are a great way to start a push up routine if you have trouble doing the basic push up. The exercise still targets the main chest muscles (the pectoralis major and minor) but puts far less stress on your elbows and significantly reduces the amount of body weight you are lifting.1 Incline push ups can be done just about anywhere. All you need is a stable surface such as a table, desk, or wall.
This is perfect for beginners, for anyone doing upper body and shoulder rehab, or even seniors who need to build upper body strength to improve their quality of life and independence. It can be used as part of a bodyweight exercise routine. Even if you are able to do floor pushups, incline pushups are a nice pre-exercise warm up routine or a post-exercise stretch.
Benefits
This simple movement targets the main muscles of the chest, the pectoralis major and minor. In addition to exercising the chest, the incline pushup engages the shoulders (deltoid), arms (triceps) as well a long list of muscles throughout the abs, back, hips, and legs that act as stabilizers and prevent any sagging or arching of the spinal column during the movement. Using a slow and deliberate motion can really engage your core.Incline pushups are the perfect compromise if you find that a standard pushup is too difficult or you have trouble easily getting down to the floor (and back up again). Incline pushups can allow you to progress from a simple "push away" from a nearly standing position using a wall and then moving to a table, countertop, or sturdy chair, and eventually to a low step or bench.
Step-by-Step Instructions
The basic incline push up is done using a bench, table, or another solid surface that is about 3 feet high. Here's how to do this style correctly:2. Place your hands on the edge of the bench just slightly wider than shoulder width. Your arms are straight but elbows are not locked. Align your feet so that your arms and body are completely straight.
3. Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. Keep your body straight and rigid throughout the movement.
4. Push your body away from the bench until your elbows are extended, but not locked. Exhale as you push up.
5. Keep going with slow, steady repetitions.
1. Stand facing a wall, with your feet a few feet from the wall.
2. Lean in slightly and place your hands on the wall just wider than shoulder width.
3. Slowly and deliberately bend the elbows and move in as close to the wall as possible, inhaling.
4. Slowly and deliberately push off the wall until your elbows are straight, but not locked. Exhale as you push up.
5. Repeat as many as 20 reps to build strength and endurance.
When this exercise becomes too easy, start lowering the surface you are using.
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One way to make incline push ups easier is to come to your knees. In addition to that, "The higher the surface, the easier the incline push ups will be," Stryker says. "So doing them on a countertop will be easier than on a low bench." Keep increasing the height until you find one that works for you.
Common Mistakes
To get the most from this move, avoid these errors.Wide Hand Placement
The most common error is placing your hands too far apart. Spreading your hands too wide will reduce the range of motion of the exercise and reduce overall effectiveness.Poor Alignment
Keep your upper and lower body in straight alignment without slumping, sagging, or bending your hips or knees. You should have a straight line from head to toe. If you have difficulty maintaining this alignment, you may have weak abdominal and core muscles. Working on them can help you maintain good form.Short Range of Motion
You need to do each rep through your full range of motion, from straight arms to your arms fully bent (or nose grazing the bench). If you are unable to do this full range, begin with a bench that is higher or use a wall and get as close to the wall as you can while still doing a full range of motion.Modifications and Variations
The incline push up is easy to modify by varying the height of the object you are pushing up from as you get stronger. You can make minor adjustments and over time you will be able to do the basic push up from the floor.Need a Modification?
If starting from a 3-foot surface is too challenging, the least aggressive incline pushup is done using the wall to create the incline. Here's how to do it right:1. Stand facing a wall, with your feet a few feet from the wall.
2. Lean in slightly and place your hands on the wall just wider than shoulder width.
3. Slowly and deliberately bend the elbows and move in as close to the wall as possible, inhaling.
4. Slowly and deliberately push off the wall until your elbows are straight, but not locked. Exhale as you push up.
5. Repeat as many as 20 reps to build strength and endurance.
When this exercise becomes too easy, start lowering the surface you are using.
Up for a Challenge?
When you can do 20 or more basic incline push ups in a row, you may want to reduce the bench height, begin standard floor push ups, or try doing the incline push up on a less stable surface, such as a stability ball push up, or BOSU ball push up. From there you can work your way to decline push ups if you need more intensity. Additionally, you can perform them with one leg lifted slightly off the ground to challenge your strength and balance, or try the Spiderman push up.Safety and Precautions
You should not do push ups if you have a shoulder injury. If you feel shoulder pain during the push up or hear a clicking noise in your shoulder, end the exercise. Incline push ups are easier on the wrists and elbows than floor push ups, but you should use caution if you have any wrist or elbow injury. Talk to your doctor or physical therapist to see if this is an appropriate exercise.,
FAQ: FOR INCLINE PUSH UPS
Are incline push-ups effective?
Benefits of regularly performing incline push-ups include: Incline push-ups build upper-body strength. Incline push-ups activate multiple muscle groups throughout your upper body, including your anterior deltoids, pectoralis major, and triceps. Incline push-ups target your lower chest muscles.How do I make incline push-ups easier?
To make it easier:One way to make incline push ups easier is to come to your knees. In addition to that, "The higher the surface, the easier the incline push ups will be," Stryker says. "So doing them on a countertop will be easier than on a low bench." Keep increasing the height until you find one that works for you.
Why is incline press so hard?
Bench pressing on an incline is more difficult when compared to flat or decline benching. This is because there is much more stress placed on the upper pec muscles meaning you cannot engage the whole chest making it more difficult to press.How many wall push ups a day?
Beginners can do 10 reps and 4 sets. For those who are in the intermediate level, 20 reps and 4 sets is good, and for the advanced level, 30 reps and 4 sets is doable. You can also keep increasing the number of reps, once you are comfortable.How many incline push ups equal 1 push up?
Incline push-ups are generally easier than conventional push-ups, and as such it can be said that 2-3 incline push-ups will "equal" a single conventional push-up.Why do military do so many push-ups?
Pull-ups and push-ups are essential to building the upper body strength necessary to win battles. Planks are critical to maintaining a strong core and being battle-ready at a moment's notice. Males must complete the three-mile run in 28 minutes or less.Which push up works the most muscles?
Although doing a traditional push-up on an incline—with a bench, box, or another elevated surface—makes the move easier, it's hitting your chest muscles and shoulders more than when you're doing it flat on the ground.NEVER GIVE UP
