What To Know
- Incline push ups are a variation of the classic push up exercise that involves elevating the hands on an elevated surface, such as a bench or step.
- In an incline push up, the hands are elevated on a higher surface, which changes the angle of the exercise.
- Incline push ups focus more on the upper portion of the chest, which is often neglected in traditional push ups.
Incline push ups are a variation of the classic push up exercise that involves elevating the hands on an elevated surface, such as a bench or step. While this may seem like a minor adjustment, it significantly increases the difficulty of the exercise. Understanding why incline push ups are harder can help you optimize your training routine and maximize your results.
Mechanics of Push Ups
To perform a push up, the exerciser lowers their body towards the ground by flexing their elbows and then pushes back up to the starting position. The primary muscles involved are the chest, shoulders, and triceps.
Mechanics of Incline Push Ups
In an incline push up, the hands are elevated on a higher surface, which changes the angle of the exercise. This results in:
- Reduced Chest Activation: The elevated position reduces the angle at which the chest muscles are activated, making it harder to engage them fully.
- Increased Shoulder Activation: The higher hand position places more emphasis on the shoulders, particularly the anterior deltoids.
- Greater Triceps Involvement: The incline position also increases the range of motion for the triceps, making them work harder to extend the elbows.
Factors Contributing to Difficulty
1. Reduced Chest Leverage: The elevated hand position reduces the leverage available to the chest muscles, making it harder to generate force.
2. Increased Shoulder Range of Motion: The incline position requires the shoulders to move through a greater range of motion, which can be challenging for some individuals.
3. Greater Triceps Involvement: The increased triceps involvement requires more strength and endurance from these muscles.
4. Reduced Stability: The elevated position makes it harder to maintain stability, which can impact balance and form.
Benefits of Incline Push Ups
Despite their increased difficulty, incline push ups offer several benefits:
- Targeting Upper Chest: Incline push ups focus more on the upper portion of the chest, which is often neglected in traditional push ups.
- Strengthening Shoulders: The increased shoulder activation can help strengthen and stabilize the shoulder joints.
- Improving Triceps Strength: The greater triceps involvement enhances triceps strength and definition.
Tips for Performing Incline Push Ups
- Choose the Right Incline: Start with a slight incline and gradually increase it as you get stronger.
- Maintain Proper Form: Keep your body straight, core engaged, and elbows tucked close to your body.
- Focus on Chest Engagement: Despite the reduced chest activation, try to engage your chest muscles as much as possible.
- Control the Movement: Lower yourself slowly and push back up with control to maximize muscle engagement.
Variations of Incline Push Ups
1. Weighted Incline Push Ups: Add weight to the exercise using a weight vest or dumbbells to increase resistance.
2. Plyometric Incline Push Ups: Add a jump at the top of the movement to engage more power.
3. Diamond Incline Push Ups: Place your hands close together to target your triceps more effectively.
Recommendations: Mastering the Incline Push Up
Incline push ups are a challenging exercise that can significantly enhance your upper body strength and muscle development. Understanding the mechanics and factors contributing to their difficulty can help you perform the exercise effectively and reap its benefits. By incorporating incline push ups into your training routine, you can target your upper chest, strengthen your shoulders, and improve your triceps strength.
Questions You May Have
1. Why do incline push ups make my shoulders sore?
Incline push ups increase shoulder activation, which can lead to soreness if the shoulders are not properly warmed up or if the exercise is performed with poor form.
2. Can I do incline push ups every day?
It is not recommended to perform incline push ups every day as it can lead to overtraining and potential injuries. Allow your muscles adequate rest and recovery time.
3. How many incline push ups should I do per set?
The number of incline push ups per set depends on your fitness level and goals. Aim for 8-12 repetitions for strength training and 15-20 repetitions for muscular endurance.
4. Are incline push ups better than regular push ups?
Both incline push ups and regular push ups have their own benefits. Incline push ups focus more on the upper chest and shoulders, while regular push ups target the entire chest.
5. Can I use a dumbbell instead of a bench for incline push ups?
Yes, you can use a dumbbell for incline push ups by placing it vertically on the floor and resting your hands on it.
