Incline Push-Up

Incline Push-Up is a modified push-up variation that is ideal for training the chest , shoulders and triceps . By placing the hands on an elevated surface, the strain on the upper body is reduced, making it easier to perform than a standard push-up. This exercise is perfect for beginners or those who want to focus on strength and technique without overloading the body.

Correct technique

Follow these steps to perform the Incline Push-Up correctly:

  1. Place your hands on a bench, stairs or other stable elevation. The hands should be shoulder-width apart.
  2. Extend your legs backwards so that your body forms a straight line from head to heel.
  3. Lower your body in a controlled manner towards the bench by bending your elbows until they are in approx. 45 degree angle.
  4. Push yourself back up to the starting position by extending your arms.

Here is a video showing the correct execution of the Incline Push-Up:

Common errors

To avoid mistakes that can reduce the effectiveness of the exercise or lead to injuries, be aware of the following:

  • Hips that drop: Avoid letting your hips drop during the movement. Keep your core tight to maintain a straight body line.
  • Elbows that are too wide: Make sure that the elbows do not point too far out to the sides, which can put unnecessary strain on the shoulders.
  • Insufficient depth: Make sure to lower your body enough that your chest almost hits the surface for maximum muscle activation.

Modifications and variations

Here are some ways to adapt the Incline Push-Up to different skill levels:

  • Elevated surface: For a lighter variation, use a higher surface, such as a table, to further reduce the load.
  • Explosive push-ups: Increase the intensity by pushing yourself up explosively and possibly clapping your hands between repetitions.
  • Decline push-up: For a more challenging variation, place your feet on a higher surface and your hands on the ground to increase the load on your upper body.

Number of repetitions and sets

Aim for 3 sets of 10-15 repetitions, depending on your fitness level. You can increase the number of repetitions or adjust the height of the surface to make the exercise more difficult as you get stronger.

Breathing technique

Breathe in as you lower your body towards the bench, and breathe out as you push yourself back up. This breathing technique helps keep the core stable and the movements controlled.

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