Incline Push Ups as an Introductory Strength Exercise
Incline push ups are one of the most popular modified push up formats. They are designed to work your Pectoralis Major muscle group but also provide some effect on the deltoids and triceps. When performing this exercise the thigh muscles and lateral muscles will be used to stabilize the motion.
The point of this exercise is to create a pushing force against body weight in an incline fashion. This exercise is quite basic and accessible to most which is why it is still often used by many.
Performing this modified push up requires some sort of platform above ground height in order to create an incline angle. Using a horizontal bench press bar is often the best solution however, other solid objects can also be used. The platform should be lower than chest height in order to create an incline that will require enough exertion to tax the muscles. Hands should grip the platform or bar at a comfortable position that is a bit wider than shoulder width.
The focus of the incline push up is to maintain a straight body and keeping the arms perpendicular to the body throughout the movement. The legs should be extended straight using the balls of the feet to provide a pivot for the contraction and extension motion. Start with the elbows bent and the chest close to the platform or bar. Extend the arms all the way while keeping the body straight before moving the chest back towards the starting position.
The incline push up is an excellent beginner’s exercise that allows the difficulty of the movement to be adjusted by manipulating the height of the platform or bar. Start with a platform that is high and progress to lower and lower heights. This exercise requires no spotter and can be performed for the desired repetitions or until progression is completed toward standard push ups.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
