The Ultimate Guide to How to Do Incline Push Ups Correctly: 10 Expert Tips

Incline push-ups are a fantastic exercise for building upper body strength and endurance. They offer a less challenging alternative to standard push-ups, making them perfect for beginners or those looking to progress gradually. But if you’re not performing them correctly, you’re not getting the most out of this exercise.

This comprehensive guide will break down how to do incline push-ups correctly, ensuring you get the most out of your workout while minimizing the risk of injury. Let’s dive in!

Why Incline Push Ups are a Game Changer

Incline push-ups are a versatile exercise that can be tailored to your fitness level. They offer several benefits over standard push-ups, including:

• Easier entry point: Incline push-ups are easier than standard push-ups because the angle of the incline reduces the amount of bodyweight you’re lifting. This makes them accessible to beginners and those with limited upper body strength.
• Target different muscle groups: By adjusting the angle of the incline, you can target different muscle groups. A steeper incline focuses more on the chest, while a shallower incline engages more of the triceps.
• Improved range of motion: The incline allows for a greater range of motion, which can help improve flexibility and mobility in the chest, shoulders, and triceps.
• Increased stability: The incline provides a stable base, making it easier to maintain proper form and balance during the exercise.

The Right Setup for Success

Before you start, it’s crucial to set yourself up for success. Here’s what you need to consider:

• Choose your incline: The ideal incline depends on your fitness level. Beginners should start with a steeper incline (like a bench or a chair) and gradually decrease the angle as they get stronger.
• Find a stable surface: Ensure the surface you choose is sturdy and won’t move or shift during the exercise. This could be a bench, a chair, a wall, or even a set of stairs.
• Proper hand placement: Place your hands slightly wider than shoulder-width apart, with your fingers pointing forward. This helps engage more of your chest muscles.

The Step-by-Step Guide to Perfect Incline Push Ups

Now that you’re prepped, let’s break down the proper execution of incline push-ups:

1. Start Position: Position your hands on the incline, shoulder-width apart, with your fingers pointing forward. Your body should be straight, forming a diagonal line from your head to your feet. Keep your core engaged to maintain a stable position.
2. Lowering Down: Slowly bend your elbows, lowering your chest towards the incline. Keep your elbows close to your body and avoid flaring them out. Maintain a straight line from your head to your feet throughout the movement.
3. Pushing Up: Once your chest touches the incline, press through your palms to push yourself back up to the starting position. Focus on using your chest and triceps to power the movement.
4. Repeat: Continue lowering and pushing up in a controlled manner for the desired number of repetitions.

Common Mistakes to Avoid

While incline push-ups are generally easier than standard push-ups, there are still some common mistakes that can hinder your progress and increase the risk of injury. Here are a few to watch out for:

• Sagging Back: Avoid letting your back sag or arch during the exercise. This puts unnecessary strain on your lower back and can compromise your form.
• Flaring Elbows: Keep your elbows close to your body throughout the movement. Flaring them outwards can put stress on your shoulder joints.
• Dropping Your Head: Keep your head in a neutral position, looking straight ahead. Avoid looking down or tilting your head back.
• Using Momentum: Focus on controlled movements. Avoid using momentum to push yourself up, as this can lead to improper form and reduce the effectiveness of the exercise.

Tips for Enhancing Your Incline Push-Ups

Once you’ve mastered the basic technique, you can experiment with variations to challenge yourself further and enhance your results:

• Increase the incline: As you get stronger, gradually decrease the angle of the incline to increase the difficulty.
• Add resistance: Use a weight vest or hold dumbbells to add extra resistance.
• Slow down the tempo: Focus on controlled movements, lengthening the time it takes to lower and push up. This will increase the time under tension and challenge your muscles more effectively.
• Focus on mind-muscle connection: Pay attention to the muscles you’re using and engage them actively throughout the exercise. This will help you build a stronger mind-muscle connection and improve your results.

Beyond the Basics: Variations for Advanced Training

As you progress, you can explore various incline push-up variations to target different muscle groups and challenge yourself:

• Close-grip incline push-ups: Place your hands closer together, focusing on your triceps.
• Wide-grip incline push-ups: Place your hands wider than shoulder-width apart, focusing on your chest.
• Incline push-ups with a clap: Add an explosive element by clapping your hands together at the top of the movement.
• Incline push-ups with a pause: Pause at the bottom of the movement for a few seconds to increase the time under tension.

Reaching New Heights: Your Incline Push-Up Journey

Mastering incline push-ups is a rewarding journey. As you progress, you’ll not only notice improvements in your upper body strength and endurance but also a greater sense of accomplishment. Remember, consistency is key.

By following the tips and techniques outlined in this guide, you’ll be well on your way to crushing your incline push-up goals and unlocking a new level of fitness.

Questions We Hear a Lot

Q: What if I can’t do a single incline push-up?

A: Start with a steeper incline, like a wall, and gradually decrease the angle as you get stronger. You can also try doing partial reps, where you only lower yourself halfway down before pushing back up.

Q: How many incline push-ups should I do?

A: The number of repetitions depends on your fitness level and goals. Aim for 3 sets of 8-12 repetitions, working up to more as you get stronger.

Q: How often should I do incline push-ups?

A: Aim for 2-3 times per week, allowing for rest days between workouts.

Q: Can incline push-ups help me lose weight?

A: Incline push-ups are a great way to build muscle, which can help boost your metabolism and burn calories. However, for effective weight loss, it’s important to combine incline push-ups with a balanced diet and regular cardio exercise.

Q: Should I do incline push-ups every day?

A: It’s best to allow your muscles time to recover. Doing incline push-ups every day can increase your risk of overtraining and injury. Aim for 2-3 times per week with rest days in between.