Incline Bench Push-Up
The Incline Bench Push-Up is a variation of the traditional push-up. This exercise targets the upper body and provides a unique way to strengthen the chest muscles, shoulders, and triceps, while the elevated position allows you to go deeper into the movement than with a standard push-up.
Execution
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1
Find a stable bench or another elevated surface.
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2
Place your hands on the edge of the surface, slightly wider than shoulder-width apart.
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3
Step your feet back until your body forms a straight line from your head to your heels.
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4
Slowly lower your body by bending your elbows until your chest almost touches the surface.
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5
Press yourself back up to the starting position by straightening your arms.
Benefits
- Improves the strength and definition of the upper-body muscles.
- Helps develop shoulder stability.
- May help reduce the risk of shoulder injuries.
- Is an excellent exercise for beginners or as part of a rehabilitation program.
Common Mistakes
- ! Lowering or pushing up too quickly: Move in a controlled manner to get the most out of the exercise.
- ! Letting the back sag or pushing the hips up: Keep your body in a straight line.
- ! Allowing the elbows to flare out too far: Keep your elbows at an angle of approximately 45 degrees relative to your body.
Primary Muscles
This exercise primarily trains the chest muscles (pectoralis major), triceps, and anterior deltoids.
Possible Alternatives
- Lower the surface for more intensity, such as using a low bench or a stack of books.
- Raise the surface for less intensity, such as using a wall or a high table.
- Add a weighted vest to increase the resistance.
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