Elevate Your Fitness Game: Mastering the Art of Incline Push-Ups – How to Properly Do Incline Push-Ups

Incline push ups are a fantastic exercise that can help you build upper body strength and muscle mass. They are a great variation of the standard push up, offering a less challenging alternative while still providing a significant workout. But mastering the proper form is crucial to maximize benefits and avoid injuries. This comprehensive guide will walk you through everything you need to know about how to properly do incline push ups, from setting up your incline to perfecting your technique.

Why Choose Incline Push Ups?

Incline push ups offer several advantages over standard push ups, making them an excellent choice for beginners or individuals looking to progress gradually:

• Easier to perform: The angled incline provides support, reducing the amount of bodyweight you need to lift, making the exercise less demanding. This makes it easier for beginners to start their push up journey.
• Increased range of motion: The incline allows for a greater range of motion, leading to more effective muscle activation in your chest, shoulders, and triceps.
• Targeted muscle engagement: By adjusting the angle of the incline, you can target specific muscle groups. A steeper incline focuses more on the chest, while a shallower incline emphasizes the triceps.
• Versatility: Incline push ups can be performed anywhere with a stable surface, making them a convenient exercise for home workouts or gym sessions.

Choosing the Right Incline

The choice of incline depends on your fitness level and the muscles you want to target. Here’s a guide to help you choose the right incline:

• Beginner: Start with a high incline, such as a bench or a sturdy table. This will provide maximum support and make the exercise easier to perform.
• Intermediate: As you gain strength, gradually decrease the incline by using a lower bench or a stack of books. This will challenge your muscles more.
• Advanced: For a more challenging workout, try a low incline, such as a step or a set of stairs. This will require more strength and stability.

Setting Up Your Incline

Once you’ve chosen your incline, it’s essential to set it up correctly to ensure safety and proper form. Here’s how:

• Find a stable surface: Choose a surface that is sturdy and won’t move or wobble during your workout.
• Adjust the height: Adjust the height of the incline based on your fitness level and desired challenge.
• Clear the area: Ensure there’s enough space around the incline to move freely and avoid any obstacles.

Proper Incline Push Up Form

Now that you’re set up, it’s time to learn the proper form for incline push ups:

1. Starting Position:

• Place your hands shoulder-width apart on the incline, with your fingers pointing forward.
• Walk your feet back until your body forms a straight line from your head to your heels.
• Engage your core and keep your back straight.

2. Lowering Phase:

• Inhale as you slowly lower your chest towards the incline, keeping your elbows close to your body.
• Lower until your chest lightly touches the incline.

3. Pushing Phase:

• Exhale as you push back up to the starting position, extending your arms fully.
• Keep your core engaged and back straight throughout the movement.

4. Repetition:

• Repeat the lowering and pushing phases for the desired number of repetitions.

Common Mistakes to Avoid

While incline push ups are a relatively simple exercise, several common mistakes can hinder your progress and even lead to injuries. Here are some mistakes to avoid:

• Sagging back: Keeping your back straight is crucial for maintaining proper form and preventing strain on your lower back.
• Flared elbows: Keep your elbows close to your body to engage your chest muscles effectively and reduce stress on your shoulders.
• Dropping your head: Maintain a neutral head position throughout the movement to avoid neck strain.
• Not going deep enough: Make sure your chest touches the incline at the bottom of each rep to maximize muscle activation.
• Rushing the movement: Focus on controlled movements to avoid injury and maximize muscle engagement.

Tips for Improving Your Incline Push Ups

Here are some tips to help you improve your incline push up performance and progress faster:

• Start with a high incline: If you find standard push ups too challenging, start with a high incline and gradually decrease it as you gain strength.
• Focus on your core: Engage your core throughout the movement to maintain stability and prevent back strain.
• Use proper breathing: Inhale as you lower and exhale as you push up. This will help you maintain proper form and endurance.
• Practice regularly: Consistency is key to building strength and improving your push up performance. Aim for 2-3 sessions per week.
• Listen to your body: Don’t push yourself too hard, especially when starting out. Take breaks when needed and gradually increase the intensity as you progress.

Building Strength and Progressing to Standard Push Ups

As you consistently perform incline push ups, you’ll gradually build strength and endurance. This will allow you to progress to more challenging variations, ultimately leading to the ability to perform standard push ups. Here’s a progression plan you can follow:

• High incline: Start with a high incline, such as a bench or a sturdy table.
• Medium incline: Once you can perform 10-12 repetitions with good form, decrease the incline slightly.
• Low incline: As you continue to build strength, further decrease the incline until you’re performing incline push ups on a step or a set of stairs.
• Standard push ups: Once you can perform 10-12 repetitions with good form on a low incline, you’ll be ready to attempt standard push ups.

The Summit: Beyond Incline Push Ups

Once you’ve mastered incline push ups and progressed to standard push ups, you can explore even more challenging variations to continue building strength and pushing your limits. Some options include:

• Decline push ups: Performed with your feet elevated, decline push ups increase the difficulty and target the lower chest muscles.
• Diamond push ups: With your hands close together, diamond push ups engage your triceps more intensely.
• Clap push ups: Adding a clap between reps increases the intensity and requires explosive power.
• Plyometric push ups: These push ups involve a jump at the top of each rep, building explosive power and strength.

Questions We Hear a Lot

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

A: That’s perfectly normal! Start with wall push ups or knee push ups to build strength and gradually progress to incline push ups.

Q: How many incline push ups should I do per workout?

A: Aim for 3 sets of 8-12 repetitions, gradually increasing the number of sets and reps as you gain strength.

Q: How often should I do incline push ups?

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

Q: Can I do incline push ups every day?

A: It’s not recommended to do incline push ups every day, as your muscles need time to recover. Allow at least one day of rest between workouts.

Q: What are some good exercises to complement incline push ups?

A: Combine incline push ups with other upper body exercises like pull ups, rows, and dips to build a well-rounded workout routine.

By following this guide and practicing consistently, you’ll be well on your way to conquering incline push ups and building impressive upper body strength. Remember, focus on proper form, gradual progression, and listening to your body. With dedication and effort, you’ll achieve your fitness goals and experience the rewarding benefits of this versatile exercise.