Push up (inclined)
The incline push up is an effective exercise that targets the chest, shoulders, triceps, and core muscles. By placing your hands on a raised surface, it reduces the intensity compared to a standard push-up, making it great for beginners or as a warm-up for more advanced athletes. Key benefits include improved upper body strength and enhanced core stability. Athletes profit from this exercise as it helps in building foundational strength, improving muscular endurance, and preparing the body for more complex movements, reducing the risk of injury.
| Primary muscle group: | Chest |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
15
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Kneel down with your knees touching the floor. Place your hands on an elevated box, with your hands positioned a little wider than shoulder width apart.
- 2Extend your feet backward and straighten your whole body so that only your toes touch the ground and your hands touch the box.
- 3Keep your body straight and your elbows slightly tucked in. This is your starting position.
- 4Inhale as you lower your chest to the floor by bending your elbows.Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Optimal Positioning: Ensure your hands are placed shoulder-width apart on the elevated surface. This helps maintain balance and target the right muscle groups.
Body Alignment: Keep your body in a straight line from your head to your heels. Avoid sagging your hips or sticking your buttocks up in the air.
Controlled Movement: Perform the exercise in a slow and controlled manner. Lower your body until your chest nearly touches the elevated surface and then push back up. This ensures maximum muscle engagement and prevents injury.
Engage Your Core: Tighten your abdominal muscles throughout the exercise to stabilize your body and enhance overall effectiveness.
Hand Positioning: Adjust hand placement to slightly vary which muscle groups are targeted. Wider hand placement emphasizes the chest more, while a narrower placement targets the triceps.
Breathing Technique: Inhale as you lower your body down and exhale as you push yourself back up. Proper breathing helps maintain rhythm and ensures better oxygen flow to your muscles.
Use Stable Surfaces: Make sure the elevated surface (like a bench or step) is stable and won't move during the exercise to avoid accidents and ensure safety.
Time Under Tension: Increase the challenge by holding the lowered position for a second before pushing back up. This increases the "time under tension" and further works the muscles.
Progress Gradually: Start with a moderate elevation and gradually decrease the height as you build strength. This progression helps you develop better control and strength without overexerting yourself initially.
Regular Variations: Incorporate different variations like elevated feet or changing hand positions to prevent plateaus and engage different muscle fibers.
Warm-Up and Cool-Down: Ensure you perform a proper warm-up before starting and a cool-down after finishing your workout to prevent injuries and aid in muscle recovery.
Listen to Your Body: Pay attention to any discomfort or pain aside from normal muscle fatigue. Modify or stop the exercise if necessary to avoid injury.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
