Beginner
Incline Pushup
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Incline Pushup works your chest muscles, shoulders, and triceps. Unlike traditional pushups, incline pushups take some of the pressure off your arms and shoulders to give you a solid chest workout. Incline pushups are easier to perform than standard pushups.
Exercise Instructions
-
Step 1
Get into a kneeling position with your hands on the bench, tucking your toes in and pulling your knees toward your hips. -
Step 2
Extend one leg at a time and get into a push-up position with your legs straight, your elbows extended, and your head in a neutral position facing the floor. -
Step 3
Slowly lower yourself to the floor, bringing your shoulder blades together and straightening your elbows. -
Step 4
Bent down until your chest touches the bench. -
Step 5
Return to the starting point by straightening your elbows and placing your palms on the floor. Repeat for the desired number of repetitions.
Muscle Groups
Incline Pushup targets Delts, Pecs, Total Body, Triceps as seen below.
Exercise Tips
- Your hands should resemble an arrow in the down position, not the letter "T."
- Your spine must remain stationary throughout the exercise; think of push-ups like a moving plank.
- Squeeze your glutes and tighten your abs before lowering to keep your chest neutral.
- Drop your chin, and don't look ahead.
Decline Pushup
Intermediate
Spider-Man Pushup
Advanced
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