What To Know
- By elevating your hands on an inclined surface, you reduce the amount of weight on your chest, making it easier to perform more repetitions while still challenging your muscles.
- Hold the bottom position for a second, with your chest just a few inches above the surface.
- If you find incline push ups too challenging, start with regular push ups and gradually increase the incline as you get stronger.
Incline push ups are a powerful exercise that targets the chest, shoulders, and triceps. By elevating your hands on an inclined surface, you reduce the amount of weight on your chest, making it easier to perform more repetitions while still challenging your muscles. However, doing incline push ups correctly is crucial to maximize their benefits and avoid injuries.
Step-by-Step Guide:
1. Find an Inclined Surface: Choose a bench or platform that is at an angle of 30-45 degrees.
2. Position Your Hands: Place your hands on the edge of the inclined surface, shoulder-width apart. Your fingers should be pointed forward, and your wrists should be straight.
3. Step Back: Step back until your body forms a straight line from head to heels. Your feet should be hip-width apart and your toes pointed forward.
4. Lower Your Body: Slowly lower your chest towards the inclined surface by bending your elbows. Keep your elbows tucked in and your back straight.
5. Pause at the Bottom: Hold the bottom position for a second, with your chest just a few inches above the surface.
6. Push Up: Push back up to the starting position by extending your elbows. Engage your chest, shoulders, and triceps throughout the movement.
7. Repeat: Continue performing incline push ups for the desired number of repetitions.
Variations:
- Wide-Grip Incline Push Ups: Place your hands wider than shoulder-width apart to target your outer chest muscles.
- Narrow-Grip Incline Push Ups: Bring your hands closer together than shoulder-width apart to emphasize your triceps.
- Feet-Elevated Incline Push Ups: Elevate your feet on a bench or platform to further increase the intensity.
Benefits:
- Increased Muscle Mass: Incline push ups help build muscle in the chest, shoulders, and triceps.
- Improved Strength: They strengthen the upper body muscles, making them more capable of performing other exercises and activities.
- Reduced Joint Stress: The elevated position reduces stress on the wrists and elbows compared to regular push ups.
- Improved Posture: Incline push ups strengthen the muscles that support the spine, leading to better posture.
Tips:
- Keep your core engaged throughout the exercise to stabilize your body.
- Avoid arching your back or flaring your elbows.
- Focus on maintaining a controlled and smooth movement.
- If you find incline push ups too challenging, start with regular push ups and gradually increase the incline as you get stronger.
- Listen to your body and rest when needed to prevent injury.
Final Note:
Mastering incline push ups correctly is essential for maximizing their benefits and avoiding injuries. By following the step-by-step guide and practicing these tips, you can effectively target your upper body muscles and enhance your fitness. Remember to adjust the exercise to your fitness level and consult a healthcare professional if you have any concerns.
Common Questions and Answers
Q: How often should I do incline push ups?
A: Aim for 2-3 sets of 8-12 repetitions, 2-3 times per week.
Q: Can I do incline push ups if I have shoulder pain?
A: Consult a healthcare professional before attempting incline push ups if you have shoulder pain. They may recommend modifications or alternative exercises.
Q: What are the common mistakes to avoid when doing incline push ups?
A: Avoid arching your back, flaring your elbows, or rushing through the movement. Maintain a controlled and smooth form to prevent injuries.
