If there's a push-up varation that works for everyone, it's the incline push-ups on a bench. This variation sits right between the regular push-ups and the wall push-ups, giving you enough support but still working your muscles.
Incline Push Ups on Bench for Beginners
Introduction
Incline push-ups are a fantastic builders for upper body strenght. When you put your hands up on a bench, it takes some weight off your arms, making it easier to do while still working important muscles. Unlike regular push-ups that can be tough on your shoulders and wrists if you're just starting out, incline push-ups make it simpler to get into upper body workouts. The elevated hand position is kind of like pushing up from a slope, which is why they call it an “incline push-up.” This variation is not only less intimidating but also helps you focus on your form and control.
How to Perform
Starting Position: Put your hands on the bench, about where it feels natural for your arms. Walk your feet back until your body feels stretched out in a straight line. You shouldn’t feel like you’re sinking down or sticking your hips up.
Action: Lower yourself down by bending your arms. Keep your body in one piece while you do it — don’t let your chest drop first or leave your hips behind. Move your whole body as one.
Push yourself back up until your arms are straight again. Try to move smoothly, not in a rushed or shaky way, while focusing on your muscles.
Breathing: inhale on the way down, and exhale as you push your body up.
Tips: If the bench feels too high, you may feel like you’re barely working. Find something lower if that feels too easy.
If your lower back feels strained, you’re probably letting your hips sag. Tighten up a bit. If your shoulders or hands feel weird, shift your hands slightly until it feels better.
Muscles Worked
When you do incline push-ups, you’re mainly working the muscles in your chest, but more the lower part, closer to your abdomen.
Your shoulders work too, especially the front part. You’ll also feel the effort in the back of your arms, since they’re doing a lot of the pushing.
Your stomach muscles have to stay active too because they are holding your form together and prevent you from sagging or twisting.
And while your legs not not doing the heavy lifting, they’re still switched on a little to hold you in place.
Easy on Wrists
In an inclined position, the body's weight is distributed more evenly, resulting in less strain on the wrists.
Beginner Friendly
Incline push-ups are an easy variation that benefits beginners who who are not yet able to perform full push-ups.
Lower Chest Muscles
Unlike the other kinds of push-ups, incline push-ups focus more on the lower chest muscles. These muscles can be a bit tricky to hit with different types of exercises.
Improves Endurance
Because incline push-ups are easier, you can perform them longer with more reps, more control and better form. This ultimately helps improve your endurance.
Benefits
Incline Push-Ups Progression
If you find this variation challenging, start with wall push-ups first. Don't feel discouraged. As you progress, gradually lean forward more to move to more challenging levels.
Stand facing a wall, arms extended at shoulder height, and place your palms flat on the surface, slightly wider than shoulder-width apart. Bend your elbows to lower your chest toward the wall, keeping your body straight, then push back to the starting position.
Stand facing a wall, arms extended at shoulder height, and place your palms flat on the surface, slightly wider than shoulder-width apart. Bend your elbows to lower your chest toward the wall, keeping your body straight, then push back to the starting position.
This is text element. Double click this element to edit text. You can change size, position and all other parameters including background, border and many more. You can also enable animation for them so they will appear with selected effect on the page.
HEADER
FAQ
What if I feel that incline push-ups are too easy?
You can challenge yourself with more difficult variations of the incline bench, such as one-arm or one-legged push-ups. You can also add wearable weights or perform slower, more controlled movements. If you feel ready, try full push-ups on the floor.
Why do I feel pain in my legs when I do incline push-ups?
This can occur if your form is incorrect, which can place unnecessary stress on your lower body. Be sure to avoid sagging or pressing your feet against the floor. Always keep your core engaged.
Can incline push-ups help me lose weight?
Incline push-ups are easier and allow for more repetitions, leading to longer workouts that help burn calories. If your main goal is weight loss, consider combining incline push-ups with other aerobic exercises.
Can I do incline push-ups on any elevated surface or should it only be on a bench?
The most important thing is that the bench is high enough for your level and is safe and stable to lean on.
How many incline push-ups should I do?
Perform the exercise until you feel a burn in the back of your arms. Keep track of the number of reps so you can challenge yourself in the next session.
Can anyone do incline push-ups?
Most people can do incline push-ups, but if you experience wrist, shoulder, or back issues, it's best to stick to easier versions like wall push ups.
Incline Push-Ups Variations
- One-Arm Incline Push-Ups (one hand on the bench for support)
- One-Legged Incline Push-Ups (legs crossed)
- Half Incline Push-Ups (not lowering too far)
- Incline Push-Ups with Claps (lift your body high enough to clap at the top of the movement)
Check Out More Push-Up Posts
www.workoutszone.com