If you're looking for a challenging exercise to target your chest, shoulders, and triceps, you may want to try incline push ups. This variation of the classic push up is performed with your hands elevated on an inclined surface, such as a bench, step, or sturdy box. Incline push ups can be modified to suit different fitness levels, and they offer several benefits compared to traditional push ups. Let's take a closer look at what incline push ups are and how to do them correctly.
Benefits of Incline Push Ups
Incline push ups are a great exercise for building upper body strength and improving muscle endurance. Here are some of the benefits of including incline push ups in your workout routine:
- Increased activation of the chest muscles compared to traditional push ups
- Reduced stress on the wrists and shoulders
- Improved range of motion and flexibility in the shoulders
- Greater variety of exercises to target different muscle groups
- Increased difficulty and challenge for advanced athletes
How to Do Incline Push Ups
Here's a step-by-step guide on how to perform incline push ups:
- Find an inclined surface that is sturdy and safe to use, such as a bench or step
- Place your hands on the surface, slightly wider than shoulder-width apart
- Extend your legs behind you and come into a plank position, with your core engaged and your body in a straight line
- Lower your chest towards the surface, keeping your elbows close to your body and your shoulders down and back
- Press up through your hands and return to the starting position
- Repeat for the desired number of repetitions or time
Remember to breathe deeply and maintain proper form throughout the exercise. If you're new to incline push ups, start with a higher incline and gradually decrease the angle as you become stronger.
Variations of Incline Push Ups
Once you've mastered the basic incline push up, you can try these variations to challenge your muscles and add variety to your workouts:
- Decline push ups: Perform push ups with your feet elevated on a surface higher than your hands
- Single-arm incline push ups: Perform push ups with one hand on the surface and one hand on the ground, alternating hands each repetition
- Close-grip incline push ups: Perform push ups with your hands close together on the surface, targeting your triceps and inner chest muscles
- Explosive incline push ups: Perform push ups with enough force to lift your hands off the surface and clap in mid-air, increasing power and speed
Conclusion
Incline push ups are a versatile and effective exercise for building upper body strength and endurance. Whether you're a beginner or an advanced athlete, incline push ups can be modified to suit your fitness level and goals. By incorporating incline push ups into your workout routine, you can target your chest, shoulders, and triceps from different angles and maximize your results.