Incline Push-Up
Incline Push-Up is a modified version of the classic push-up, where the hands are placed on an elevated surface, such as a bench, box, or bar. This exercise primarily targets the chest, shoulders, and triceps, but it reduces strain on the upper body, making it perfect for beginners or those looking to improve their form and strength.
Correct Form and Technique
To perform an Incline Push-Up correctly, follow these steps:
- Stand in front of a stable surface like a bench or box. Place your hands shoulder-width apart on the surface.
- Step back with your feet until your body forms a straight line from head to heels.
- Slowly bend your elbows and lower your chest towards the surface while keeping your body straight.
- Push upward forcefully until your arms are straight again. Repeat the movement.
Common Mistakes
To avoid injuries and maximize the results of your Incline Push-Up, avoid the following common mistakes:
- Too Low an Angle: Use a sufficiently high surface to reduce strain on the shoulders, especially if you are a beginner.
- Arched Back: Keep your core tight and your body in a straight line to protect your lower back.
- Too Fast Movements: Focus on controlled repetitions for maximum muscle activation.
Modifications and Variations
To make the exercise easier or harder, you can try these variations:
- Knee Incline Push-Up: Perform the exercise on your knees to reduce strain and make it easier.
- Decline Push-Up: Place your feet on an elevated surface to increase intensity and focus more on your shoulders and upper body.
- Explosive Incline Push-Up: Add a jump with each upward movement to increase explosiveness and challenge.
Reps and Sets
To build strength, you can start with 3 sets of 10-15 repetitions. If you want to increase endurance, you can increase the number of repetitions to 20-25 per set.
Breathing
Correct breathing is key to stability during Incline Push-Ups:
- Inhale as you lower towards the surface.
- Exhale forcefully as you push yourself back to the starting position.