Body Weight Incline Push Up

Description of Body Weight Incline Push Up

The Body Weight Incline Push Up is a dynamic upper body exercise that targets the chest, shoulders, and triceps while also engaging the core. This variation of the traditional push-up places your hands on an elevated surface, making it slightly easier than standard push-ups, making it an excellent choice for beginners or those looking to improve their overall pushing strength. The incline helps emphasize the lower chest and shoulders, resulting in balanced muscle development.

Muscles Involved

• Pectoralis Major (Chest)
• Triceps Brachii (Back of the upper arm)
• Deltoids (Shoulders)
• Serratus Anterior (Lateral chest)
• Core Muscles (Abdominals and Obliques)

Top Mistakes

• Allowing the hips to sag or stick up, which can lead to poor form and potential injury.
• Not utilizing a full range of motion; failing to lower fully, which reduces effectiveness.
• Using an overly high incline, which can take the emphasis off the target muscles.
• Holding the head too high or too low; the neck should be in a neutral position.
• Rushing the movement instead of focusing on controlled execution.

Execution Tips

• Start with your hands shoulder-width apart, firmly on the elevated surface.
• Keep your body in a straight line from head to heels throughout the movement.
• Lower your chest towards the surface, inhaling as you go down.
• Push back up explosively, exhaling as you return to the starting position.
• Engage your core throughout the exercise to maintain balance and stability.

Workouts Incorporating Incline Push Ups

Incorporate incline push-ups into a full-body routine or upper-body workout, pairing them with exercises such as:

• Bodyweight Squats
• Plank Variations
• Dumbbell Rows
• Lateral Raises
• Burpees

Conclusion

The Body Weight Incline Push Up is a fantastic exercise that builds fundamental pushing strength while enhancing muscular endurance. By focusing on proper execution and avoiding common mistakes, you can effectively target multiple muscle groups, making it a valuable addition to any fitness regimen. Whether you are a beginner or a seasoned athlete, this exercise provides versatility and can support overall fitness goals.