Mastering the Incline Push Up

Push-ups are one of the most popular bodyweight exercises that work multiple muscle groups simultaneously, including the chest, shoulders, triceps, and core. An incline push up is a variation of the classic push up that targets the upper chest muscles more effectively. In this exercise, the feet are elevated on a bench, box, or step, and the hands are placed on the ground, making an incline or an angle between the body and the ground.

Incorporating incline push ups in your workout routine can provide many benefits, such as building upper chest muscles, increasing upper body strength, improving posture, and reducing the risk of shoulder injuries. Additionally, incline push ups are a great way to progress from traditional push ups, especially if you’re a beginner or recovering from an injury.

This blog will cover various aspects of incline push ups, including how to perform them correctly, what muscles they work, the benefits they provide, how many reps to do, how to progress from incline push ups to regular push ups, and more. Additionally, we will discuss different variations of incline push ups and how they can be modified to suit different fitness levels and goals. So, if you want to add an effective upper body exercise to your workout routine, read on to discover everything you need to know about incline push ups.

What is an Incline Push Up?

An incline push up is a bodyweight exercise that is performed by placing your hands on an elevated surface, such as a bench or a step, and performing a push up with your feet on the ground. It is an easier variation of the standard push up that is commonly used as a progression exercise to build strength for more advanced variations.

The incline push up is different from a regular push up in the level of difficulty and the muscles worked. As the incline is increased, the exercise becomes easier, which makes it a great starting point for beginners who are not strong enough to perform a regular push up. The incline push up also shifts the emphasis to the upper chest, shoulders, and triceps, while the regular push up targets the whole chest, shoulders, and triceps, as well as the core and back muscles.

The incline push up mainly targets the upper chest muscles, shoulders, and triceps, while engaging the core and back muscles to maintain stability. The upper chest muscles, also known as the clavicular head of the pectoralis major, are responsible for pushing the arms away from the body during exercise. The shoulder muscles, including the deltoids and rotator cuff muscles, help to stabilize the shoulders and control the movement of the arms. The triceps muscles on the back of the arms also play a major role in pushing the body up from the inclined surface. Overall, the incline push up is a great exercise to target the upper body muscles and build strength.

How to Perform an Incline Push Up

If you’re new to working out or want to mix up your upper body routine, incline push ups are a great option to consider. They can be done almost anywhere and don’t require any equipment, making them an accessible exercise for anyone. Here’s a step-by-step guide on how to perform an incline push up:

• Find a sturdy surface: Look for a stable surface like a bench, chair, or even a wall that’s at a comfortable height for you. The higher the incline, the easier the exercise will be.
• Place your hands on the surface: Place your hands on the surface, slightly wider than shoulder-width apart. Keep your fingers pointed forward and your wrists in line with your shoulders.
• Step your feet back: Step your feet back so your body forms a straight line from your shoulders to your heels. Make sure your feet are hip-width apart and your toes are pointing forward.
• Engage your core: Engage your core by pulling your belly button toward your spine. This will help you maintain proper form throughout the exercise.
• Lower your body: Slowly lower your body toward the surface, keeping your elbows close to your body. Stop when your chest is about an inch away from the surface.
• Push back up: Push back up to the starting position by straightening your arms. Exhale as you push up.
• Repeat: Repeat steps 5-6 for your desired number of reps.

Common mistakes to avoid while performing incline push up

• Flaring your elbows: Keep your elbows close to your body to avoid putting too much strain on your shoulders.
• Arching your back: Keep your core engaged and your body in a straight line to avoid arching your back.
• Shrugging your shoulders: Keep your shoulders down and away from your ears to avoid tension in your neck and shoulders.

Tips for proper form and technique

• Keep your gaze forward: Look forward, not down, to avoid straining your neck.
• Engage your glutes: Squeeze your glutes to help maintain proper form throughout the exercise.
• Breathe: Inhale as you lower your body and exhale as you push back up.

Muscles Worked During Incline Push Ups

Incline push ups are a great exercise for targeting the muscles in the upper body, especially the chest, shoulders, and triceps. As you perform the exercise, the muscles in the upper body contract, allowing you to push yourself back up to the starting position. The primary muscles worked during incline push ups include:

• Chest Muscles – The pectoralis major and minor muscles located in the chest are the primary muscles worked during incline push ups. These muscles are responsible for adducting and horizontally flexing the arm towards the body, which allows for pushing movements.
• Shoulders – The anterior deltoid muscle located in the front of the shoulder is heavily involved during incline push ups. The medial and posterior deltoids are also recruited to a lesser extent, as they assist with the movement.
• Triceps – The triceps brachii muscle located at the back of the upper arm is worked heavily during incline push ups. The triceps extend the elbow and contribute to pushing movements.

Strengthening these muscles is important for improving upper body strength and posture, which can enhance overall fitness and performance in other exercises or activities. Strong chest and shoulder muscles can also help prevent injuries to the upper body.

In addition, to incline push ups, there are several other exercises that can be performed to strengthen the upper body muscles, including

• Push ups – Regular push ups can be performed once incline push ups become too easy. They are similar to incline push ups but performed on the ground, making them more challenging.
• Bench press – Bench press is a weightlifting exercise that targets the chest muscles, using a barbell or dumbbells. It can be done on a flat or incline bench.
• Dumbbell flys – Dumbbell flys are performed lying on a flat or incline bench, with a dumbbell in each hand. They primarily target the chest muscles.
• Shoulder press – Shoulder press targets the shoulder muscles, using a barbell or dumbbell. It can be done sitting or standing.

Benefits of Incline Push Ups

Incline push ups are a highly effective exercise for improving upper body strength and muscle tone. Here are some of the benefits of incorporating incline push ups into your workout routine:

Improved Upper Body Strength and Muscle Tone

Incline push ups target the muscles of the chest, shoulders, and triceps. By regularly performing incline push ups, you can increase your strength and endurance in these muscle groups, leading to improved overall upper body strength and muscle tone.

Increased Chest and Shoulder Muscle Activation

Incline push ups place a greater emphasis on the upper portion of the chest and the front of the shoulders, making them an excellent exercise for targeting these muscle groups. By increasing muscle activation in these areas, you can develop a more defined and sculpted upper body.

Improved Posture and Shoulder Stability

Incline push ups can help improve posture and shoulder stability by strengthening the muscles of the upper back and shoulders. This can lead to better posture, reduced risk of injury, and improved overall shoulder health.

Increased Calorie Burn and Potential for Weight Loss

Incline push ups are a bodyweight exercise that can be performed anywhere, making them an excellent addition to a weight loss or fitness program. By performing incline push ups regularly, you can increase your calorie burn and potentially accelerate weight loss.

In addition to the above benefits, incline push ups can also help improve core strength, enhance overall athleticism, and increase overall upper-body mobility. With all of these benefits, it’s no wonder why incline push ups are a popular exercise choice for many fitness enthusiasts.

Incline Push Ups for Beginners

If you are new to working out, or new to push-ups, incline push-ups are a great way to start building upper body strength. Here are some tips for getting started.

Incline push-ups are an excellent option for beginners who are not yet strong enough to do traditional push-ups. By starting with an incline push-up, you can gradually build strength in your chest, shoulders, and arms, which will allow you to eventually perform traditional push-ups. Incline push-ups are also less intimidating than traditional push-ups, making them a great option for those who are new to exercise.

The ideal incline angle for beginners is around 30-45 degrees. This means that your hands should be placed on a surface that is about 30-45 degrees higher than your feet. This could be a bench, step, or even a sturdy chair.

Once you have built up some strength with incline push-ups, you can start to progress to traditional push-ups. Here are some tips for making the transition:

• Gradually decrease the incline angle: Start by decreasing the incline angle slightly, so that your hands are closer to the ground. As you get stronger, you can continue to decrease the incline angle until you are doing traditional push-ups on the ground.
• Do more reps: Once you can do a few reps of traditional push-ups, focus on doing more reps each time you work out. Aim to add one or two reps to your set each week, until you can do multiple sets of 10-12 reps.
• Use proper form: As you progress to traditional push-ups, it’s important to maintain proper form. Keep your elbows tucked in close to your body, and lower yourself down until your chest touches the ground. Push back up to the starting position, making sure to keep your body in a straight line throughout the movement.

Remember, it’s important to be patient and consistent when working on push-ups. With time and practice, you’ll be able to build up the strength to do traditional push-ups.

Incline Push Ups for Building Chest Muscles

Incline push ups are a great exercise to add to your routine if you want to build your chest muscles. The incline angle shifts more of the workload to your upper chest muscles, allowing for more targeted muscle activation. Here are some tips for using incline push ups to build your chest muscles.

Incline push ups place more emphasis on the upper chest muscles, including the clavicular head of the pectoralis major, which is responsible for lifting the arm. By increasing the activation of these muscles, incline push ups can help build strength and size in your chest.

To target your chest muscles, it’s recommended to use an incline angle between 30-45 degrees. This angle will shift more of the work to your upper chest muscles but still engage your triceps, shoulders, and core.

While incline push ups are great for targeting the upper chest, it’s important to include other exercises in your routine for overall chest muscle growth. Some exercises to consider include:

• Flat bench press – this exercise targets the entire chest muscle and allows you to lift heavier weights, making it a great choice for building overall strength and size.
• Dumbbell flies – this exercise targets the inner chest muscles and can help create a more defined and rounded chest.
• Cable crossovers – this exercise targets the outer chest muscles and can help create a wider and more defined chest.

By incorporating these exercises in addition to incline push ups, you can build a well-rounded chest and achieve your desired results.

Incline Push Ups for Shoulder Pain

Shoulder pain can be a common issue for many people, particularly those who spend long hours sitting or working at a desk. Incline push ups can be an effective exercise to help alleviate shoulder pain, as they work the muscles that support the shoulder joint and can help to increase blood flow to the area, promoting healing and reducing inflammation.

For those with shoulder pain, it is recommended to start with a higher incline angle to reduce the amount of weight placed on the shoulders. A wall or elevated surface that is approximately waist height can be used for incline push ups, allowing for a more gentle angle that puts less strain on the shoulders.

It is important to listen to your body when performing incline push ups with shoulder pain. If you experience any discomfort or pain, it is recommended to stop the exercise and consult with a medical professional. It may also be helpful to start with a lower number of repetitions and gradually increase over time as the shoulder becomes stronger and more comfortable with the exercise. Additionally, maintaining proper form and technique is important to avoid aggravating the shoulder joint.

Incline Push Ups for Weight Loss

Incline push ups are a great addition to any weight loss program. They are bodyweight exercise that engages multiple muscles, including the chest, triceps, shoulders, and core. As such, they can help to burn a significant number of calories while also strengthening and toning the upper body. Incline push ups also help to increase the heart rate, which can help to improve cardiovascular health and promote weight loss.

To achieve maximum calorie burn during incline push ups, it is recommended to use an incline angle of at least 45 degrees. This angle engages the chest muscles more intensely than a lower incline angle, which leads to a higher calorie burn. Additionally, using an incline angle of 45 degrees or higher requires more effort from the upper body muscles, which can lead to increased calorie burn.

Incline push ups are just one exercise that can help with weight loss. It is recommended to combine incline push ups with other bodyweight exercises to create a full-body workout. Examples of other exercises that can be added to an incline push up workout routine for weight loss include squats, lunges, and burpees. Additionally, it is important to incorporate cardiovascular exercises, such as running or cycling, to increase calorie burn and promote weight loss.

Incline Push Ups at Home

If you don’t have access to a gym, don’t worry! Incline push ups can be done easily at home. Here’s what you need to know to get started.

Incline push ups at home can be performed using any sturdy object that’s elevated, such as a bench, a step, a chair, or even a sturdy coffee table. Simply find an object that is around 2-3 feet off the ground and place your hands on it to perform the incline push up.

While incline push ups can be done with just your body weight and an elevated surface, there are a few other pieces of equipment that can be helpful for a more effective workout. Resistance bands can be used to increase the difficulty of the exercise, and dumbbells can be used to perform variations such as chest flys or shoulder presses.

Creating an effective home workout routine can be challenging, but with a little creativity and planning, you can get a great workout in without leaving your house. Here are a few tips to help you get started:

• Set aside a dedicated workout space: Whether it’s a spare room, a corner of your living room, or even just a spot in your garage, having a designated workout space can help you get in the right mindset for exercise.
• Make a plan: Before you start your workout, take a few minutes to plan out what exercises you’ll be doing and how many sets and reps you’ll be doing for each. This will help you stay focused and motivated during your workout.
• Mix it up: Don’t be afraid to try new exercises or variations to keep your workouts fresh and challenging. In addition to incline push ups, you can incorporate other bodyweight exercises, resistance band exercises, and even yoga or Pilates.
• Stay consistent: Consistency is key when it comes to seeing results from your workouts. Aim to exercise at least 3-4 times per week, and make it a habit to stick to your workout routine.

Variations of Incline Push Ups

In addition to the basic incline push up, there are several variations that can be incorporated into a workout routine to increase the difficulty and target different muscle groups. These variations include:

• Decline Incline Push Ups: This variation is performed with the feet elevated on an object higher than the hands, such as a bench or step. This increases the resistance and places more emphasis on the upper chest.
• Close Grip Incline Push Ups: In this variation, the hands are positioned closer together, with the thumbs touching. This targets the triceps more than the chest.
• Wide Grip Incline Push Ups: In this variation, the hands are positioned wider than shoulder-width apart. This targets the chest and shoulder muscles more than the triceps.
• One Arm Incline Push Ups: This variation involves performing the push up with one hand on an elevated surface, such as a step or bench, while the other hand is placed behind the back. This targets the chest and shoulder muscles on one side of the body, while also challenging core stability.

How to perform each variation

1. Decline Incline Push Ups: Start in a push up position with the hands placed on the ground and the feet elevated on a bench or step. Lower the body down towards the hands, keeping the elbows close to the body. Push the body back up to the starting position.
2. Close Grip Incline Push Ups: Place the hands close together with the thumbs touching. Lower the body down towards the hands, keeping the elbows close to the body. Push the body back up to the starting position.
3. Wide Grip Incline Push Ups: Place the hands wider than shoulder-width apart. Lower the body down towards the hands, keeping the elbows close to the body. Push the body back up to the starting position.
4. One Arm Incline Push Ups: Place one hand on an elevated surface, such as a step or bench, and the other hand behind the back. Lower the body down towards the hand on the elevated surface, keeping the elbow close to the body. Push the body back up to the starting position.

Incorporating different variations of incline push ups into a workout routine can increase the difficulty of the exercise and target different muscle groups. This can lead to increased strength and muscle definition in the chest, shoulders, and triceps. Additionally, the different variations can prevent boredom and provide a new challenge for the body, leading to increased progress in fitness goals.

How Often Should You Do Incline Push Ups?

In order to see the maximum benefits of incline push ups, it’s important to include them regularly in your workout routine. However, it’s also important to balance your workouts and avoid overtraining, which can lead to injury.

Aim to perform incline push ups at least 2-3 times per week, with a day of rest in between each session. This will give your muscles time to recover and rebuild between workouts. As you become more comfortable with incline push ups, you can increase the frequency and intensity of your workouts.

It’s important to note that incline push ups should not be the only exercise in your workout routine. In order to achieve a well-rounded upper body workout, you should also include exercises that target the back, biceps, and triceps.

Additionally, it’s important to listen to your body and adjust your workout routine as needed. If you experience any pain or discomfort while performing incline push ups, take a break and allow your body time to recover. Overtraining can lead to injury and set back your progress, so it’s important to find a balance that works for your individual needs.

Overall, incline push ups can be an effective addition to your workout routine when performed regularly and with proper form. By incorporating them into your workouts and gradually increasing the intensity, you can improve your upper body strength, muscle tone, and overall fitness level.

In Crux

Incline push ups are a great exercise for improving upper body strength, building muscle, and aiding in weight loss. Incorporating incline push ups into your workout routine can help target specific muscle groups and improve your overall fitness level.

To recap, incline push ups can be done at home with minimal equipment, and there are several variations that you can try to keep your workouts challenging and interesting. It is recommended to start with a low incline angle and gradually increase the difficulty as you become stronger.

When incorporating incline push ups into your workout routine, it’s important to remember to not overtrain or push yourself too hard, as this can lead to injury. Make sure to take rest days and incorporate other exercises to create a well-rounded routine.

In conclusion, incline push ups are a valuable addition to any workout routine, and can be tailored to fit the needs of beginners or experienced fitness enthusiasts. However, before starting any new exercise routine, it is always recommended to consult with a doctor or healthcare professional to ensure it is safe for you to do so. So go ahead, give incline push ups a try, and see the benefits for yourself!

Thank you for joining us on this fitness journey! We hope you found our Mastering the Incline Push Up blog insightful and inspiring. Our aim is to provide you with valuable information, expert advice, and motivational content to support you in your wellness endeavors.

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