Push-ups are one of the most fundamental exercises for building upper body strength. But if you’re looking for a variation that is easier on the joints or targets specific muscles more effectively, incline push-ups could be the perfect alternative. If you’ve been wondering how to do incline push-ups or whether they’re more effective than traditional push-ups, you’re in the right place!
In this article, we’ll guide you through the correct technique for performing incline push-ups, explore their benefits, and compare them to traditional push-ups to determine which is more effective for building strength and muscle.
What Are Incline Push-Ups?
Incline push-ups are a variation of the traditional push-up, where your hands are placed on an elevated surface, such as a bench, step, or even a sturdy table. This modification shifts the angle of the exercise, making it slightly easier and placing more emphasis on certain muscle groups.
Unlike regular push-ups, which require you to push your body against the floor, incline push-ups reduce the amount of body weight you need to lift, making them a great option for beginners or those who want to focus on form and upper body strength.
How to Do Incline Push-Ups: A Step-by-Step Guide
Here’s a simple guide on how to perform incline push-ups with proper form:
1. Choose the Right Surface
- Find a bench, step, or platform that is about knee height or slightly higher.
- The surface should be sturdy enough to support your weight without wobbling.
2. Assume the Starting Position
- Place your hands shoulder-width apart on the elevated surface.
- Keep your feet flat on the ground behind you, with your legs straight or slightly bent.
- Your body should form a straight line from your head to your heels, similar to the plank position.
3. Lower Your Chest
- Slowly bend your elbows to lower your chest towards the elevated surface.
- Keep your elbows at a 45-degree angle to your body.
- Lower yourself until your chest almost touches the surface.
4. Push Back Up
- Push through your palms to straighten your arms, lifting your body back to the starting position.
- Keep your core tight and avoid arching your back during the movement.
5. Repeat
- Perform the desired number of repetitions, maintaining a controlled and steady motion throughout.
Benefits of Incline Push-Ups
While incline push-ups are generally considered easier than traditional push-ups, they offer several benefits, especially for those new to strength training or those looking to improve their technique.
1. Target the Upper Chest and Shoulders
Incline push-ups place more emphasis on the upper chest (clavicular head of the pectorals) and shoulders (deltoids). This makes them an excellent variation for building upper chest strength and size.
2. Less Strain on the Wrists and Shoulders
Because incline push-ups reduce the angle of the push-up, they decrease the load on the wrists and shoulders compared to traditional push-ups. This makes them a safer option for those who may have joint issues or who are recovering from an injury.
3. Improved Form for Beginners
Incline push-ups are a great starting point for beginners who may struggle with full push-ups due to a lack of upper body strength. The incline position makes the exercise more manageable, allowing individuals to develop proper form before progressing to more challenging variations.
4. Great for Active Recovery
If you’re sore from a heavy workout or looking to incorporate a less intense exercise to boost circulation, incline push-ups are a perfect choice. They provide a way to engage the upper body without overloading muscles.
Are Incline Push-Ups More Effective Than Traditional Push-Ups?
While both incline push-ups and traditional push-ups are fantastic exercises for building upper body strength, they each have unique benefits depending on your fitness level and goals.
Traditional Push-Ups:
- More challenging as they require you to lift your full body weight.
- Primarily work the lower chest, triceps, and core.
- Great for overall strength and endurance development.
Incline Push-Ups:
- Easier on the wrists and shoulders, making them ideal for beginners or those with joint pain.
- Focus more on the upper chest and deltoids, allowing for a balanced chest and shoulder development.
- Great for building strength progressively, especially if you’re not yet able to do a full push-up.
Which One is Better?
- If you’re a beginner or have shoulder or wrist concerns, incline push-ups are a great starting point.
- For more experienced athletes or those looking to increase overall strength, traditional push-ups are likely more beneficial due to the greater resistance they provide.
- Both types of push-ups can be part of a well-rounded workout routine. Using incline push-ups to build strength and progress towards traditional push-ups is a smart strategy.
Incline Push-Ups vs. Traditional Push-Ups: A Comparison
| Aspect | Incline Push-Ups | Traditional Push-Ups |
|---|---|---|
| Target Muscles | Upper chest, shoulders, triceps, core | Lower chest, triceps, shoulders, core |
| Difficulty | Easier (elevated angle reduces body weight) | More challenging (requires lifting entire body) |
| Joint Stress | Lower strain on wrists and shoulders | Higher strain on wrists and shoulders |
| Best For | Beginners, active recovery, upper chest focus | Advanced training, overall strength |
| Benefits | Safer for joints, great for building form | Builds overall upper body strength and endurance |
Tips for Maximizing the Effectiveness of Incline Push-Ups
- Adjust the height: The higher the incline, the easier the push-up will be. For a more challenging exercise, use a lower surface.
- Focus on controlled movements: Slow down the descent and ascent of each rep to maximize muscle engagement.
- Progress gradually: Start with incline push-ups and as your strength improves, gradually move to traditional push-ups by lowering the incline or performing push-ups on the floor.
The Best Push-Up for You
Both incline push-ups and traditional push-ups have their place in a fitness routine, depending on your goals and fitness level. Incline push-ups are an excellent option for beginners, those with joint issues, or anyone looking to target the upper chest and shoulders. Traditional push-ups, on the other hand, provide a more intense full-body workout that builds strength and endurance.
Whichever variation you choose, both exercises offer numerous benefits. Incorporating both types of push-ups into your workout regimen can help you build a stronger upper body and increase your overall fitness.
