Are you looking for a challenging alternative to the traditional push-up? If so, then you may want to give the kneeling incline push-up a try.
This exercise not only works your chest, shoulders, and triceps, but it also forces your core muscles to engage to stabilise your body. Additionally, because you’re elevating your feet, it’s easier on your wrists than a standard push-up.
In this article, we’ll go over the benefits of doing a kneeling incline push-up, how to properly perform the move, and some tips for making the most out of it.
We’ll also provide some alternative exercises that target the same muscle groups.
Ready to learn more?
What are the benefits of doing a kneeling incline push-up?
Incline push-ups are a fantastic way to isolate the chest muscles and work them harder than a traditional push-up. By doing a kneeling incline push-up, you can increase the range of motion and really target those muscles.
The benefits of doing a kneeling incline push-up are many. First, this exercise is great for developing strength in the chest muscles. It can help you achieve that toned and sculpted look that you’re after.
This exercise also helps to improve your overall fitness level. It is an efficient way to burn calories and lose weight, and it can also help to improve your endurance.
It is also safe and easy to do. You can modify it to make it more or less challenging, depending on your current fitness level.
How do you properly perform a kneeling incline push-up?
To properly perform a kneeling incline push-up:
1. Start in a kneeling position with your hands placed shoulder-width apart on an elevated surface.
2. Your feet should be together behind you and your body should be in a straight line from your head to your knees. Slowly lower your chest down to the surface, keeping your core engaged the entire time.
3. Once your chest touches the surface, press back up to the starting position. Make sure to keep your body in a straight line throughout the entire movement and do not let your hips sag.
4. Repeat for reps.
How can you modify a traditional push-up to make it more challenging?
There are several ways that you can modify a traditional push-up to make it more challenging. One way is to elevate your feet on a stability ball or another elevated surface. This will force your lower body muscles to work harder to stabilise the ball.
Another way to make a push-up more challenging is to do them with one arm at a time. This is called an alternating single-arm push-up and it targets the muscles in your chest, shoulders, and arms more evenly.
Alternative exercises that work the same muscles as a kneeling incline push-up?
The kneeling incline push-up is a great exercise for targeting the chest muscles, but it can be tough on the wrists and shoulders.
If you’re looking for an alternative that works the same muscles, try one of these exercises:
Seated dumbbell press: Sit with a weight in each hand, palms facing forward, and arms extended straight overhead. Press the weights upward until your arms are fully extended. Pause, then slowly lower them back to the starting position.
Standing cable crossover: Attach a handle to each high pulley on a cable crossover machine. Step forward so that you’re facing the machine and grab the handles with your hands slightly wider than shoulder-width apart. Pull the handles together across your chest, pause, then slowly release them back to the starting position.
Dip: Position yourself between two parallel dip bars with your hands gripping the bars shoulder-width apart. Slowly lower your body down until your upper arms are parallel to the floor, then press back up to the starting position.
Incline bench press: Lie on an incline bench with a weight in each hand, palms facing forward, and arms extended straight overhead. Press the weights upward until your arms are fully extended. Pause, then slowly lower them back to the starting position.
Push-up: Get into a standard push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. Bend your elbows and slowly lower your body toward the floor until your chest nearly touches it, then press back up to the starting position.
How can you increase the difficulty of a kneeling incline push-up?
To increase the difficulty of a kneeling incline push-up, you can try one of these variations:
1. Place your hands closer together to target the triceps more.
2. Place your feet on an elevated surface to make the exercise more challenging.
3. Use one arm at a time to even out the muscle development in your chest.
4. Use a weight vest or ankle weights to add resistance.
5. Try slow negative reps (lowering yourself for 3-5 seconds) to really challenge your muscles.