If you’re looking for a challenging variation on the traditional push-up, look no further than the incline push-up.
This move requires you to place your hands on an elevated surface, such as a stool, chair, or bench, which makes it more difficult than a regular push-up.
Not only will this exercise help to improve your upper body strength, but it can also target different muscle groups depending on how you position your hands.
So whether you’re a beginner or a fitness enthusiast, there’s an incline push-up variation that’s perfect for you.
Read on to learn more about the benefits of incline push-ups and how to do them properly. We’ll also provide some variations that you can try to target different muscle groups.
What is an incline push-up?
An incline push-up is a type of push-up that is performed on an elevated surface, like a bench or a step.
This type of push-up is more difficult than a traditional push-up, because it requires more strength and stability to keep your body in alignment.
An incline push-up targets the chest, shoulders, and triceps, and can help you build strength and muscle mass.
How to do an incline push-up
Incline push-ups are a great way to target your chest muscles and get a good workout. They can also be modified to make them more or less challenging, depending on your fitness level.
Here’s how to do an incline push-up:
1. Find an incline. You can use a bench, step, or even the wall to create an incline for your push-ups. The higher the incline, the harder the exercise will be.
2. Get into position. Place your hands shoulder-width apart on the incline, with your feet together.
3. Bend your elbows and lower yourself down until your chest touches the incline.
4. Push back up to the starting position.
5. Repeat 15 – 20 times.
An incline push-up is a great way to add intensity to a basic push-up exercise. It targets your chest muscles and helps to build strength and endurance.
It can also be modified to make it more or less challenging, depending on your fitness level.
Benefits of incline push-ups
Incline push-ups offer a number of benefits, including:
Improved upper body strength. This exercise targets your chest and arm muscles, which can help you to build strength and muscle mass.
Increased stability. Because you’re performing the exercise on an incline, you’ll need to engage more muscles to keep your body stable. This can help improve your overall balance and coordination.
Greater range of motion. An incline push-up allows for a greater range of motion than a traditional push-up, which can lead to better results.
A challenging workout. If you’re looking for a more challenging workout, incline push-ups are a great option. They can help you to build strength and muscle mass.
Fun variation. If you’re bored with traditional push-ups, incline push-ups offer a fun and challenging alternative.
Variations of incline push-ups
Incline push-ups are a great way to add intensity and variation to your workouts. By changing the angle of incline, you can target different muscles in your chest, shoulders and triceps.
A few variations to try:
Stability ball push-up: Place your hands on a stability ball and position your feet hip-width apart. Push yourself up until your arms are straight, then lower yourself back down. This move is more challenging than a traditional push-up because the ball forces you to stabilize your core as you move.
Incline push-up with elevated feet: Place your feet on an elevated surface such as a bench or step, then do a push-up. This variation is tougher than the standard version because it increases the range of motion and puts more emphasis on the upper chest muscles.
Incline push-up with hand rotation: Perform a standard push-up, but rotate your hands so that your palms are facing each other at the top of the movement. This move targets the triceps and shoulders more than a regular push-up.
Spiderman push-up: Start in a plank position with your hands directly below your shoulders. As you lower yourself down into a push-up, bring one knee toward your elbow. Return to start position and repeat with the other leg. This move works your abs, chest and shoulders as well as your core muscles.
Incline push-ups target the following muscles:
- Pectoralis major: This muscle is located in the chest and helps to move the arm across the body.
- Anterior deltoid: This muscle is located in the shoulder and helps to raise the arm up in front of the body.
- Triceps brachii: This muscle is located in the upper arm and helps to extend the elbow. It also stabilizes the shoulder joint.