Incline Push-up

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Exercise Overview

What is Incline Push-up:

The Incline Push-up is a bodyweight pushing exercise working the shoulder adductors and elbow extensors, specifically the pectoralis major and triceps brachii. It involves performing push-ups in an inclined position, making the resistance or intensity of the movement less than the standard version. Performing push-ups in this way allows beginners who have yet to unlock their standard push-ups to work on their pushing strength and unlock it, laying the foundation for more advanced workouts.

Key Benefits:

Size and Strength: Works the pectoralis major and triceps, as well as the anterior deltoid, promoting muscle growth and strength improvement.
Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
Functional Strength: Improves shoulder adduction and flexion strength, elbow extension strength, and overall fitness, translating to improved performance in daily activities and sports.
Versatile and Scalable: This can be performed with or without added resistance and can be modified in terms of body positioning to adjust difficulty, making it adaptable for all fitness levels.
Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

Wall Push-up: Stand facing a wall and place your hands on the wall at shoulder height. Perform push-ups by leaning into the wall, engaging your upper body muscles.
Standard Push-up: A foundational bodyweight pushing exercise performed on a flat surface, increasing the intensity of the movement.
Pike Push-up: A push-up variation primarily working the shoulder muscles, specifically the front and middle deltoids.
Weighted Decline Push-up: Increase the intensity by adding resistance with a weight vest or a backpack.

Grip Variations:

Narrow to Shoulder-width Grip: Biases the triceps.
Wider than Shoulder-width Grip: Biases the chest.

Exercise Classification

Primary Muscles (red)

Chest, Triceps

Secondary Muscles (blue)

Front Delts, Serratus Anterior

Other Muscles

Lats, Core Muscles, Scapular Muscles, Rotator Cuff Muscles, Shoulders, Arm Muscles, Lower Body Muscles

Exercise Type

Strength

Mechanics

Compound

Muscular System Showing the Targetted Muscles of the Exercise

Note: This may not be 100% accurate, but it's good enough as a reference.

Execution Technique & Tips

How to perform Incline Push-up:

Set Up: Position your hands on a stable elevated surface, such as a bench, step, or sturdy platform, slightly wider than shoulder-width apart. Maintain scapular depression and core engagement.
Execution: Initiate the movement by lowering your body towards the platform until your chest touches the tip of the platform or until your chest reaches the same height level as your hands. Hold this position briefly, then push up back to the starting position.
Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

Inhale: Inhale at the starting position or as you descend.
Exhale: Exhale at the top/starting position.

Exercise Tips/Pointers:

Adjust Incline Height: Experiment with different incline heights to find a level that challenges you without compromising form.
Scapular Engagement: Maintain scapular depression while allowing your scapula to protract at the top/starting position and retract at the bottom.
Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.

General Tips:

Keep your head neutral throughout the movement to promote proper spinal alignment and muscle engagement, and move only when necessary.
Include pauses in specific areas or positions to improve your conditioning, gain strength in those parts of the movement, address weaknesses, and enhance your overall performance.
Focus on maintaining proper form throughout to ensure optimal muscle engagement and and reduce the risk of injury.
Perform each repetition with controlled and deliberate movements to maximize the effectiveness of the exercise.
Keep your core muscles engaged throughout the entire movement, especially during the concentric phase, to enhance stability and efficiency.
Pay attention to your breath, syncing it with the movement. This not only enhances performance but also promotes a mindful and focused workout experience.
Aim for a consistent range of motion with each repetition. If the intensity becomes too high and you can no longer modify it in other ways, it's acceptable to reduce the range of motion. Begin at a comfortable level and gradually increase the range up to the standard active ROM for the target muscle or full ROM for mobility purposes as you build strength.
Focus on performing each repetition with proper form rather than rushing through the exercise. Quality repetitions yield better results and reduce the risk of injury.
Pay attention to any discomfort or strain during the exercise. Adjust your form or intensity accordingly, or stop the exercise if needed.

Additional Information:

Ways to make it easier:

Focusing only on the Concentric or Eccentric phase
Increasing the height - The steeper the incline, the easier the exercise becomes
Decreasing the Range of Motion - partial reps, only go as far as you can handle
Using external force for support - resistance bands, a partner, or something
Regressing to an easier variation/exercise

Ways to make it harder:

Playing with the Tempo & adding an Isometric phase (pause/hold)
Decreasing the height - the more horizontal you are, the harder the exercise becomes
Progressing to a harder variation/exercise

Note:

It's important to keep in mind that muscle activation can vary based on different factors such as form, execution, and individual anatomy. Additionally, certain exercises may engage multiple muscle groups, and the listed target muscles may not be the only muscles involved in the movement. For instance, the antagonists muscles would often act as stabilizer to support joints and prevent excessive movement that might cause an injury.

Injury Prevention:

Before doing any exercises, be sure to warm up first. This helps to prepare your body prior to the exercise and helps lessen the risk of injury.

This is just one the many ways to reduce the risk of injury. Be sure to implement other techniques for a pain-free and enjoyable fitness journey.

Disclaimer:

While we strive for accuracy, there may be details that are subject to change in the future. If you come across any inaccuracies or have feedback/suggestions, please inform us. Your input is valuable, and we appreciate your assistance in maintaining the accuracy of our content.