Incline push ups are a great exercise for building strength and muscle in the upper body. This type of push up is similar to a regular push up, but it is performed with your hands on an elevated surface, such as a bench or step. Incline push ups are a great option for beginners or those who are unable to perform a regular push up. They are also a great way to target different muscle groups in the chest, shoulders, and arms.
Muscles Worked During Incline Push Ups
Incline push ups primarily work the chest, shoulders, and triceps muscles. However, different variations of incline push ups can target specific areas of the upper body.
Chest Muscles
Incline push ups target the upper portion of the chest muscles, known as the pectoralis major. This muscle is responsible for pushing movements, such as pushing a heavy object or pushing yourself up from a lying position.
The incline angle of the push up shifts the focus to the upper portion of the chest muscles, which can help to create a more defined and sculpted chest.
Shoulder Muscles
Incline push ups also target the shoulder muscles, specifically the anterior deltoids. These are the muscles located at the front of the shoulders and are responsible for lifting the arms above the head.
The incline angle of the push up places more emphasis on the anterior deltoids, which can help to create a more rounded and defined shoulder.
Triceps Muscles
The triceps muscles are located at the back of the upper arm and are responsible for extending the arm at the elbow. Incline push ups target the triceps muscles by placing more emphasis on the extension of the arm.
The incline angle of the push up places more resistance on the triceps muscles, which can help to create more strength and definition in the arms.
Variations of Incline Push Ups
There are several variations of incline push ups that can target different areas of the upper body.
Wide Grip Incline Push Ups
Wide grip incline push ups are performed with your hands placed wider than shoulder-width apart. This variation targets the chest muscles more than the other variations.
Narrow Grip Incline Push Ups
Narrow grip incline push ups are performed with your hands placed closer together than shoulder-width apart. This variation targets the triceps muscles more than the other variations.
Single Leg Incline Push Ups
Single leg incline push ups are performed with one leg lifted off the ground. This variation targets the core muscles in addition to the upper body muscles.
How to Perform Incline Push Ups
To perform incline push ups, follow these steps:
- Place your hands on an elevated surface, such as a bench or step.
- Position your hands slightly wider than shoulder-width apart.
- Extend your legs behind you, keeping your feet together.
- Engage your core and keep your body in a straight line from your head to your heels.
- Lower your body towards the elevated surface by bending your elbows.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Conclusion
Incline push ups are a great exercise for building strength and muscle in the upper body. They primarily target the chest, shoulders, and triceps muscles, but can be modified to target different areas of the upper body. Incorporating incline push ups into your workout routine can help to create a more defined and sculpted upper body.