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Inclined Push-up

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Exercise Profile

Primary muscles:

Chest

Secondary muscles:

Triceps

Equipment:

Bodyweight

Difficulty:

Beginner

Inclined Push-up Overview

The Inclined Push-up is a bodyweight exercise that targets the chest muscles.

By elevating the upper body, the exercise increases the load on the chest muscles.

This workout primarily engages the pectoralis major and minor, without overstressing auxiliary muscles.

It is an effective exercise for building strength and definition in the chest area.

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Inclined Push-up Instructions

  1. Stand facing a wall, approximately one arm’s length away.
  2. Place your hands on the wall, slightly wider than shoulder-width apart.
  3. Step back with your feet, keeping them hip-width apart.
  4. Extend your arms fully, so your body forms a straight line from head to heels.
  5. Lower your chest towards the wall by bending your elbows, while keeping your body straight.
  6. Pause briefly when your chest is close to the wall.
  7. Push yourself back up to the starting position by straightening your arms.

Inclined Push-up Tips

  1. Start by finding a sturdy elevated surface, such as a bench or a step, that is at a comfortable height for you to lean against with your hands. This will allow you to perform the inclined push-up exercise with proper form and engage your chest muscles effectively.
  2. Place your hands shoulder-width apart on the elevated surface, ensuring that your fingers are pointing forward. Keep your body in a straight line from head to toe, with your feet together and your core engaged. This position will help you maintain stability and maximize the activation of your chest muscles.
  3. As you lower your body towards the elevated surface, focus on keeping your elbows tucked close to your sides. This will help target your chest muscles more effectively and prevent unnecessary strain on your shoulders. Lower yourself until your chest is just above the elevated surface, then push back up to the starting position, exhaling as you exert force.
  4. Throughout the exercise, maintain a controlled and slow tempo, emphasizing the mind-muscle connection with your chest. Visualize your chest muscles working and contracting with each repetition. This mental focus will enhance your form and ensure that you are effectively engaging your chest muscles.
  5. As you progress and feel more comfortable with the inclined push-up exercise, you can increase the challenge by lowering the height of the elevated surface. This will require your chest muscles to work harder to lift your body weight. Remember to always listen to

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