Performing Incline Pushups is a great variation that can help target different muscle groups. Here are step-by-step instructions:
Video Instructions On How To Do Incline Push-Ups
Push-Ups with Hands on Incline Surface:
Muscles Targeted:
- Chest (pectoral muscles)
- Shoulders (deltoids)
- Triceps
- Core muscles
Equipment Needed:
- Incline surface (e.g., bench, step, sturdy elevated platform)
- Comfortable workout attire
- Athletic shoes (optional)
Instructions:
- Set Up:
- Place the incline surface in a stable position.
- Ensure that the incline is not too steep, especially if you are a beginner.
- Body Position:
- Stand facing the incline surface.
- Position your hands slightly wider than shoulder-width apart on the incline surface.
- Your body should form a straight line from head to heels.
- Foot Placement:
- Place your feet hip-width apart or slightly wider for stability.
- Keep your toes on the ground.
- Engage Core:
- Tighten your core muscles to maintain a straight line from head to heels throughout the exercise.
- Lowering Phase:
- Lower your chest towards the incline surface by bending your elbows.
- Keep your body in a straight line and avoid letting your hips sag.
- Elbow Position:
- Aim to lower your chest until it almost touches the incline surface.
- Ensure your elbows are at around a 90-degree angle.
- Pushing Phase:
- Push through your palms to straighten your arms and return to the starting position.
- Focus on contracting your chest and triceps.
- Breathing:
- Inhale as you lower your chest.
- Exhale as you push back up.
- Repetition:
- Perform the desired number of repetitions.
- Start with a manageable number and gradually increase as you build strength.
- Form Tips:
- Maintain a neutral spine throughout the exercise.
- Keep your head in a neutral position, looking at the incline surface.
- Cooldown:
- After completing the exercise, perform some gentle stretches for your chest, shoulders, and triceps.
Note:
- If you experience any discomfort or pain, modify the incline or reduce the range of motion.
- Consult with a fitness professional or healthcare provider if you have any pre-existing conditions or concerns.
Remember to listen to your body, and progress gradually to avoid injury. As with any exercise, proper form is crucial for effectiveness and safety.
