How To Do The Incline Push-Ups: The Complete Guide

The incline push-ups are a great way to start your chest routine, especially when you are a beginner. The incline push-ups are easier than the traditional push-ups as they place less stress on your elbows, shoulders and you also lift less weight than you would in the traditional version.

Incline push-ups primarily target your chest and shoulders with secondary emphasis to triceps and the muscles that act as stabilizers throughout the movement(like your glutes, core, back and legs).

This exercise can be performed anywhere, all you need is a sturdy raised platform to support your arms in the incline position while your legs on the lower platform to form an incline with your body and get started with the exercise.

Learning The Incline Push-Ups

  1. Keep your arms on the edge of the raised platform slightly wider than shoulder-width.
  2. Now, you can keep your legs together or shoulder-width apart. If you’re a beginner, I would recommend you keep your legs slightly apart from each other as it will provide more stability but if you’re comfortable place your legs together then go for it.
  3. Now, keep your arms straight without locking your elbows, retract your shoulder blades, and brace your core and glute muscles.
  4. Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. Keep your body straight and rigid throughout the movement.
  5. Push your body away from the bench until your elbows are extended, but not locked. Exhale as you push up.
  6. Keep going with slow, steady repetitions.

Common Mistakes

  • Incomplete Range Of Motion – You need to touch your chest to the edge of the platform and go back up while performing the movement. If you feel you cannot perform this movement properly, start with wall push-ups or find a platform that is higher than the current one.
  • Poor Posture – You need to keep your body aligned in a straight line. Avoid any kind of sagging or slumping by your hips or knees. If you have difficulty maintaining this alignment, you may have weak abdominal and core muscles. Working on them can help you maintain good form.
  • Hand Placement – Your hands should be placed shoulder-width apart or slightly wider if that’s comfortable but don’t place your hands too wide as it will reduce the range of motion and also reduce overall exercise effectiveness.

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[…] Posture – Not keeping your core and glutes tight can mess with your posture which can lead to injury in the long run. Increase your core strength if you can’t seem to get hold of the movement and practice easier forms of pushups like the traditional or the inclined pushup. […]

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