Push-ups help strengthen your body. Incline push-ups have also gained popularity, especially among beginners. Let us tell you all about incline push-ups.
Push-ups are an effective way to build body strength. It is a popular exercise because it can be done anywhere and does not require any equipment to perform it. Even though push-ups seem simple, they can be very difficult. This is why there are many variations of pumps. One of them is the incline push-up, perfect for beginners or even seniors, who are looking for an exercise to build upper body strength. Here’s a look at including incline push-ups in your routine to build strength and whether they’re better than regular push-ups.
What are incline push-ups?
Incline push-ups are a variation of traditional push-ups and primarily focus on the muscles of the upper chest (pectorals major), shoulders, triceps, hips and abdomen, says fitness and nutrition expert Aman Puri . Incline push-ups are easy to perform and can be performed on any elevated surface such as a bench, chair or box.
What are the health benefits of doing incline push-ups?
Incline push-ups are good for chest muscle strength. Here are some of its advantages:
- Performing this exercise regularly increases muscle strength and helps develop a well-defined physique and toned arms, thereby reducing body fat.
- Incline push-ups engage the core muscles and help improve posture.
- This can reduce the risk of obesity because it helps reduce body fat.
How to do incline push-ups?
Beginners can start with a higher incline level for push-ups.
- To perform incline push-ups, try to keep your body in a straight line with your head aligned with your spine. Toes should be pointed toward the floor and both palms shoulder-width apart.
- Place your hands on the raised surface inhaling while bending your elbows toward a lower chest level.
- Exhale as you rise, pushing your chest away from the elevated level, keeping your arms straight.
If you’re a beginner, you can do it in 10 to 12 repetitions, suggests the expert. Once you get used to it or feel comfortable, increase the repetitions for a high-intensity exercise.
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Remember, the best way to perform incline push-ups is to maintain body posture and slowly increase the intensity. Make sure your hands are spread below the shoulder and the head and back position is straight. If the hip level is very low, the abdominal muscles will not be used. Elbows flared outward can increase shoulder pain, so the elbows should be angled inward, toward the abdomen.
Are incline push-ups more difficult than traditional push-ups?
The lower the level of the board, the higher the difficulty level of the push-ups, says Puri. So, incline push-ups can be an easy starting level for someone who has difficulty doing regular push-ups. This push-up variation is easier because the extreme angle is less and the range of motion is also small. The high level of support makes push-ups easier.
Are incline push-ups better than traditional push-ups?
This may depend on your fitness goal. Incline push-ups focus on the chest muscles while putting less pressure on the elbow joint. Traditional push-ups involve full-body strength, as they activate the arm and shoulder muscles, as well as the core and leg muscles.
Who should avoid doing incline push-ups?
Individuals with wrist, shoulder, elbow, or spine injuries should first consult their doctor or trainer so that modifications and alterations to the variations can be made. People with compromised bone health or density should also avoid this exercise.
Incline push-ups, a twist on traditional push-ups, are a great way to build strength in your chest muscles. This is a good exercise for beginners, but if you have wrist or spine injuries, do not do it without consulting your doctor.
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