What Are Incline Push-Ups?
Incline push-ups are a variation of the traditional push-up that is performed with the hands elevated on a bench, countertop, or other sturdy surface. This variation makes the exercise easier for beginners and can help to prevent injuries.
How to Do Incline Push-Ups
To do an incline push-up, follow these steps:
- Place your hands on a bench or other elevated surface that is about chest-high.
- Place your feet shoulder-width apart and your body in a straight line from your head to your heels.
- Bend your elbows and lower your body until your chest touches the surface.
- Push yourself back up to the starting position.
Benefits of Incline Push-Ups
- Incline push-ups are a great way to build chest strength and endurance.
- They also work the triceps, shoulders, and core muscles.
- Builds upper body strength
Incline Push-Ups vs Traditional Push-Ups
Incline push-ups are easier than traditional push-ups because they reduce the amount of weight that your body has to support. This makes them a good option for beginners or people who are recovering from an injury.
How Many Incline Push-Ups Should I Do?
The number of incline push-ups that you should do will depend on your fitness level. If you are a beginner, start with 10-12 repetitions and gradually increase the number of repetitions as you get stronger.
Tips for Doing Incline Push-Ups Correctly
- Keep your body in a straight line from your head to your heels.
- Don't let your hips sag or your back arch.
- Lower your body until your chest touches the surface.
- Push yourself back up to the starting position without locking your elbows.
- Breathe deeply and evenly throughout the exercise.
Common Mistakes to Avoid
- Not keeping your body in a straight line.
- Letting your hips sag or your back arch.
- Not lowering your body all the way to the surface.
- Locking your elbows when pushing yourself back up.
- Not breathing deeply and evenly.
Incline Push-Up Variations
There are a number of variations of incline push-ups that you can try to challenge yourself. Here are a few examples:
- Wide-grip incline push-ups: Place your hands wider than shoulder-width apart to target the outer chest muscles.
- Close-grip incline push-ups: Place your hands closer together than shoulder-width apart to target the inner chest muscles.
- Incline push-ups with a weight vest: Wear a weight vest to add resistance to the exercise.
- Incline push-ups on a bosu ball: Balance on a bosu ball to increase the difficulty of the exercise.
Conclusion
Incline push-ups are a great way to build chest strength and endurance. They are also a safe and effective exercise for beginners. If you are looking for a challenging way to tone your chest, give incline push-ups a try.