Performing a push up with your feet on an incline is a great variation that targets your upper chest and shoulders more than traditional push-ups. Here’s a step-by-step guide on how to do push-ups with feet on an incline:
Video Instructions On How To Push Up with Feet on Incline
Equipment Needed:
- Incline Bench or sturdy elevated surface (e.g., step, platform, stable furniture)
- Exercise mat (optional)
Instructions:
- Setup:
- Place the incline bench or elevated surface in a secure position.
- Ensure the surface is stable and won’t move during the exercise.
- You may want to use an exercise mat underneath for comfort, especially if the surface is hard.
- Body Position:
- Start in a plank position with your hands placed slightly wider than shoulder-width apart on the incline surface.
- Extend your legs straight behind you, with your toes on the surface and your body forming a straight line from head to heels.
- Engage your core muscles to maintain a neutral spine.
- Hand Placement:
- Position your hands slightly wider than shoulder-width apart. This helps target the chest and shoulders.
- Movement:
- Lower your body towards the incline surface by bending your elbows. Keep your body in a straight line throughout the movement.
- Aim to lower your chest close to the incline surface without touching it.
- Keep your elbows at a 45-degree angle to your body to target the chest muscles effectively.
- Pushing Up:
- Push through your palms and straighten your arms to return to the starting position.
- Exhale as you push up and fully extend your arms.
- Focus on squeezing your chest muscles at the top of the movement.
- Repetition:
- Perform the desired number of repetitions. Beginners may start with 8-12 reps, while more advanced individuals can aim for higher repetitions.
- Breathing:
- Inhale as you lower your body.
- Exhale as you push back up.
- Form Tips:
- Keep your body in a straight line throughout the exercise. Avoid arching or sagging in the lower back.
- Engage your core muscles to stabilize your body.
- Maintain a controlled pace to ensure proper form.
- Rest:
- Take a brief rest between sets if needed.
- Progression:
- As you get stronger, you can increase the incline or try more challenging variations of push-ups.
Always prioritize proper form over the number of repetitions. If you experience any pain, stop the exercise and consult with a fitness professional or healthcare provider.
