Incline Push-Ups: A Beginner-Friendly Exercise for Building Chest Strength

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:

1. Place your hands on a bench or other elevated surface that is about chest-high.
2. Place your feet shoulder-width apart and your body in a straight line from your head to your heels.
3. Bend your elbows and lower your body until your chest touches the surface.
4. 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.