Raised push-ups, also known as incline push-ups, are performed by placing your hands on an elevated surface, making the exercise easier than a standard push-up. Here's how to do them properly:
Steps:
- Find an Elevated Surface: Choose a stable surface like a bench, box, sturdy chair, or wall. The higher the surface, the easier the push-up will be.
- Position Yourself: Place your hands on the elevated surface, slightly wider than shoulder-width apart. Your fingers should be pointing forward.
- Body Alignment: Step back until your body forms a straight line from your head to your heels. Engage your core to prevent your hips from sagging.
- Lower Your Chest: Inhale and slowly lower your chest towards the elevated surface. Keep your elbows tucked in at about a 45-degree angle to your body. Avoid flaring your elbows out, as this can put stress on your shoulders.
- Push Back Up: Exhale and push back up to the starting position by extending your arms. Maintain a straight line throughout your body.
- Repeat: Continue for the desired number of repetitions.
Important Considerations:
- Elbow Position: As emphasized in the reference, keep your elbows tucked in to protect your shoulders and make the exercise more effective.
- Core Engagement: Maintain a tight core throughout the exercise to prevent your hips from sagging and to support your lower back.
- Progressive Overload: As you get stronger, you can gradually lower the height of the elevated surface to increase the difficulty. Eventually, you can progress to standard push-ups on the floor.
Benefits of Raised Push-Ups:
- Easier Variation: Incline push-ups are a great starting point for beginners or those who find standard push-ups challenging.
- Targets Chest Muscles: They still effectively work your chest muscles, along with your shoulders and triceps.
- Reduced Strain: The elevated position reduces the amount of body weight you need to lift, reducing strain on your joints.
