Incline Push-Up

The Incline Push-Up is a beginner-friendly push-up variation that targets the chest, shoulders, triceps, and core while reducing the intensity compared to a standard push-up. By elevating your hands on a bench, box, or sturdy surface, this exercise decreases the resistance, making it ideal for beginners, those recovering from injuries, or anyone working on upper body endurance.

It is also an excellent progression exercise for those aiming to build strength toward a full push-up or more advanced variations.

How to Perform the Incline Push-Up

1. Starting Position:

• Find an elevated surface such as a bench, box, or sturdy platform at a comfortable height.
• Place your hands shoulder-width apart on the surface, fingers pointing forward.
• Step back until your body forms a straight line from your head to heels.
• Keep your core tight and glutes engaged to maintain proper posture.

2. Initiating the Movement:

• Lower your chest toward the surface by bending your elbows at a controlled pace.
• Keep your elbows at a 45-degree angle to your body (not flaring out too wide).
• Inhale as you lower yourself down.

3. Bottom Position:

• Lower yourself until your chest is close to the surface without touching it.
• Keep your body straight—don’t let your hips sag or rise.
• Pause for a second to maximize muscle engagement.

4. Pushing Back Up:

• Press through your hands to extend your arms and return to the starting position.
• Keep the movement controlled and avoid using momentum.
• Exhale as you push back up.

5. Repetitions and Sets:

• Beginners: 8-12 reps, 2-3 sets
• Intermediate: 12-15 reps, 3-4 sets
• Advanced: 15+ reps, 4+ sets or progress to a lower surface for more intensity.

Variations and Progressions

1. Wall Push-Up (Easiest Beginner Option)

• Perform the push-up against a wall instead of an elevated surface for the least resistance.

2. Lower Incline Push-Up (Intermediate)

• Use a lower surface (like a step or chair) to increase difficulty and work towards a standard push-up.

3. Incline Push-Up with Pause Hold (Intermediate)

• Pause for 3-5 seconds at the bottom position to increase time under tension.

4. Incline Clap Push-Up (Advanced)

• Push up explosively and clap your hands before landing back into position for a plyometric challenge.

5. Decline Push-Up (Next Progression to Full Push-Up)

• Place your feet on an elevated surface and hands on the ground to shift more weight onto your upper body.

Tips for Maximum Effectiveness

✅ Engage Your Core: Prevents hip sagging and maintains proper alignment.

✅ Control the Descent: Lower yourself slowly to maximize strength gains.

✅ Elbows at 45 Degrees: Avoid flaring your elbows too wide to reduce shoulder strain.

✅ Maintain a Straight Body Line: Keep your hips, back, and legs aligned—no arching or sagging.

✅ Breathe Properly: Inhale on the way down, exhale as you push up.

Common Mistakes to Avoid

❌ Letting Hips Sag or Rise: Keep your body rigid and straight to engage the core properly.

❌ Placing Hands Too Wide or Too Narrow: Hands should be shoulder-width apart to properly target the chest and triceps.

❌ Rushing the Movement: Slow, controlled reps build more strength and endurance than fast, sloppy ones.

❌ Not Lowering Enough: Go low enough so your chest is near the surface for full range of motion.

❌ Holding Your Breath: Breathe rhythmically to maintain strength and stability.