Incline push-ups are performed by placing your hands on an elevated surface like a bench or step and performing a push-up, effectively reducing the amount of body weight you're lifting.
Here's a breakdown of how to do incline push-ups effectively:
Steps for Performing Incline Push-Ups
- Find an Elevated Surface: Choose a sturdy surface like a bench, step, box, or even a wall. The higher the surface, the easier the push-up will be.
- Position Yourself: Place your hands shoulder-width apart on the elevated surface. Your fingers should be pointing forward.
- Body Alignment: Walk your feet back until your body forms a straight line from head to heels. Engage your core to prevent sagging in your hips.
- Lowering Phase: Slowly bend your elbows and lower your chest towards the elevated surface. Keep your elbows at about a 45-degree angle to your body.
- Pushing Up Phase: Push back up to the starting position by extending your arms. Maintain the straight line in your body throughout the movement.
- Repetitions: Repeat the lowering and pushing up motions for the desired number of repetitions.
Tips for Effective Incline Push-Ups
- Core Engagement: Keep your core engaged to maintain a straight line from head to heels and prevent your hips from sagging.
- Controlled Movement: Perform the exercise with slow, controlled movements. Avoid rushing through the repetitions.
- Elbow Angle: Keep your elbows at about a 45-degree angle to your body during the lowering phase to reduce stress on your shoulder joints.
- Progression: As you get stronger, you can lower the height of the elevated surface to increase the difficulty of the exercise. A very slight incline makes the exercise much harder.
- Half Reps: Avoid only doing half repetitions. Complete the full range of motion for maximum benefit.
Incline push-ups are a great way to modify standard push-ups, making them easier and allowing you to build strength and endurance progressively.
