The Ultimate Incline Push-Ups Guide For Beginners

Push-ups are one of the most effective exercises you can do for strengthening your upper body, and the incline push-up is an excellent way for beginners to get started. The incline push-up works all the same muscle groups as a regular push-up, but the angle of your body makes it easier to perform. By modifying the classic push-up and elevating your hands, you can reduce the amount of weight you need to lift and focus on building your strength gradually. In this ultimate guide, we’ll take a closer look at incline push-ups and provide a step-by-step tutorial for beginners looking to incorporate them into their fitness routine. We’ll also provide tips for variations and progressions to help you take your incline push-ups to the next level.

Incline Push-Ups For Beginners: What Are They?

Incline push-ups are an exercise modification that can be used as an alternative to traditional push-ups. They involve performing the classic push-up motion, but with your hands elevated on a raised surface such as a bench, step, or even a wall (3).

Elevating your hands makes it easier to perform the exercise since you’re not lifting your entire body weight. This variation is ideal for beginners who are looking to build up strength and work their way up to regular push-ups.

How Do Incline Push-Ups Work?

Incline push-ups work similarly to regular push-ups, but with less resistance. When you raise your hands on an inclined surface, you place less weight on your upper body. This modified position allows your chest, triceps, and shoulders to work when you lower and raise your body.

As you gain strength, you can gradually decrease the inclination level until you can perform regular push-ups.

Read More: A Beginner’s Guide To Wall Pushups: Learn The Basics Of This Effective Exercise

Incline Push-Ups vs Regular Push-Ups: What’s The Difference?

The main difference between incline push-ups and regular push-ups is the amount of weight you lift. Incline push-ups require less resistance because your hands are elevated, making the exercise ideal for beginners who may struggle with regular push-ups (6).

Additionally, incline push-ups help target the upper chest muscles, while regular push-ups work the entire chest. While both exercises target the same muscle groups, the reduced resistance of incline push-ups makes them a good starting point.

Here are some key differences between incline push-ups and regular push-ups:

• Incline push-ups are easier for beginners, while regular push-ups are more challenging.
• Incline push-ups work the upper chest more, while regular push-ups work the entire chest.
• Incline push-ups require less core stability, while regular push-ups require more.

How To Perform Incline Push-Ups: A Step-By-Step Guide For Beginners

Performing incline push-ups is relatively easy, and you can do them just about anywhere. Here are the steps to follow:

1. Find a raised surface such as a bench, step or wall. The surface should be stable, so it doesn’t move when you lean on it.
2. Place your hands shoulder-width apart on the incline surface and extend your legs behind you, keeping your feet together.
3. Keep your body in a straight line from your head to your heels. Engage your core muscles to maintain good form.
4. Lower your chest towards the surface by bending your elbows. Keep your elbows close to your sides.
5. Push yourself back up to the starting position by straightening your arms.
6. Repeat steps 4 and 5 for your desired number of reps.

You can adjust the incline level to make the exercise easier or harder as you gain strength and endurance.

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Incline Push Ups Muscles Worked

Incline push-ups work the chest, shoulders, and triceps as the major muscles while also engaging the core and other stabilizing muscles (8). Strengthening these muscles can improve your overall fitness, reduce the risk of injury, and make everyday tasks easier.

Here’s a comprehensive list of the muscles worked during incline push-ups:

Major Muscles Worked

Pectoralis Major

The pectoralis major is the large chest muscle located in the center of your chest. During incline push-ups, this muscle contracts to bring your body towards the surface and helps stabilize the shoulder joint (7).

In day-to-day life, the pectoralis major is used in activities like pushing or lifting objects. Strengthening this muscle can improve your upper body strength and help with daily tasks that require pushing or lifting.

Anterior Deltoids

The anterior deltoids are located in the front of your shoulders. During incline push-ups, these muscles work together with the pectoralis major to bring your body towards the surface (5).

In day-to-day life, the anterior deltoids are used in activities that involve lifting or carrying objects. Strengthening this muscle can improve shoulder stability and overall upper body strength.

Triceps Brachii

The triceps brachii is located on the back of your upper arm. During incline push-ups, the triceps contract to straighten your arms and lift your body off the surface (1). In everyday life, the triceps are used in activities like pushing or pulling heavy objects.

Strengthening this muscle can help improve arm strength and reduce the risk of injury.

Other Muscles Worked By Extension

Rectus Abdominis

The rectus abdominis is the muscle in your abdomen commonly referred to as the “six-pack.” During incline push-ups, this muscle engages to help maintain proper form and support your spine (2).

In day-to-day life, the rectus abdominis is used for tasks that involve bending, twisting, or lifting. Strengthening this muscle can improve core stability and reduce the risk of back pain.

Obliques

The obliques are located on the sides of your abdomen, and they help with twisting and bending movements. During incline push-ups, these muscles work to stabilize your torso and prevent rotation (4).

In regular day life, the obliques are used in activities like twisting or reaching for objects. Strengthening this muscle can help improve core stability and reduce the risk of back pain.

Serratus Anterior

The serratus anterior is located on the sides of your rib cage and is responsible for bringing your shoulder blades forward. During incline push-ups, this muscle engages to help stabilize your shoulder blades and prevent winging (when the shoulder blade moves away from the spine) (10).

Day in and day out, the serratus anterior is used in activities that involve overhead movements. Strengthening this muscle can improve shoulder stability and reduce the risk of injury.

Read More: How To Choose Exercises For An Effective Push Day Dumbbell Workout

Incline Push Ups Benefits

Here’s a comprehensive list of the benefits of doing incline push-ups, backed by science:

Strengthens Upper Body Muscles

Incline push-ups target the upper body muscles, including the chest, shoulders, and triceps, helping to build strength in these areas (11). As you build strength, you’ll be able to perform more advanced exercises that require more resistance.

Reduces The Risk Of Injury

Incline push-ups are a safer alternative to traditional push-ups, as they reduce the amount of weight you need to lift. This is particularly helpful for beginners who may struggle with proper form and technique.

By reducing the risk of injury, you can continue to exercise safely and comfortably.

Improves Core Stability

Incline push-ups engage the core muscles, including the rectus abdominis and obliques, to maintain proper form and support the spine. A strong core is important for overall fitness and can help reduce the risk of back pain.

Helps Develop Good Form And Technique

Incline push-ups can help beginners develop good form and technique before moving on to more advanced exercises. Proper form is essential for preventing injury and getting the most out of your workouts.

Can Be Done Anywhere

Incline push-ups can be done just about anywhere, making them a convenient exercise to add to your fitness routine. You don’t need any fancy equipment – do them at home, at the gym, or even outside.

Increases Muscle Endurance

Incline push-ups can help increase muscle endurance, allowing you to perform more reps and sets over time. This increased endurance can translate into better performance in other exercises and daily activities.

Targets Specific Muscle Groups

Incline push-ups focus on specific muscle groups, including the upper chest, anterior deltoids, and triceps (9). By targeting these muscles, you can build strength and definition in these areas, helping you achieve your fitness goals.

Enhances Overall Fitness

Incline push-ups can enhance your overall fitness by increasing strength, endurance, and stability. These benefits can translate into better performance in other exercises and daily activities, such as lifting heavy objects or playing sports.

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How To Do Incline Pushups At Home

To do push-ups at home effectively, you should:

Create A Routine

Set a regular time for your push-up workouts to promote consistency.

Start With The Right Number Of Reps

Begin with a comfortable number of reps and gradually increase over time.

Gradually Increase Difficulty

Once you feel comfortable with your current push-up routine, gradually increase the difficulty level by adding more reps, sets, or changing your hand placement.

Focus On Proper Form

Correct form is critical to maximize results and minimize chances of injury. Keep your core engaged, your back straight, and your elbows close to your body.

Engage Your Entire Body

While push-ups primarily target the chest, shoulders, and triceps, it’s important to engage your entire body during the exercise, including your core and leg muscles.

Use Proper Equipment

Consider investing in a yoga mat or foam padding to cushion your palms and prevent them from slipping on hard surfaces.

Mix It Up

Try different types of push-ups (narrow, wide, diamond) and use different hand placements to target groups.

Pair Push-Ups With Other Exercises

Combine push-ups with other exercises like squats, lunges, or planks for a more comprehensive full-body workout.

Breathe Properly

Inhale as you lower your body towards the ground, and exhale as you push yourself back up.

Take Rest Days

Resting is just as important as working out, so make sure to take rest days to allow your muscles to recover and prevent injury.

How To Improve Your Ability To Do Incline Push Ups

Improving your incline push-up ability can be achieved through a combination of proper form, gradual progression, and incorporating other exercises and stretches into your routine that target the muscles used in incline push-ups.

Here are some tips for improving your ability:

Perfect Your Form

Proper form is important to prevent injury and effectively target the muscles used in incline push-ups. Be sure to keep your core engaged, your elbows close to your body, and lower your chest towards the surface until your arms form a 90-degree angle before pushing back up.

Gradual Progression

Start with a high incline and gradually decrease it as you gain strength and endurance. Begin with just a few reps and add more over time. As you progress, move to a lower incline or even a traditional push-up position.

Incorporate Other Exercises

Incorporating other exercises into your routine that target the same muscle groups as incline push-ups can help improve your ability. Here are a few examples:

Dumbbell Chest Press

This exercise targets the chest and triceps, which are also worked in incline push-ups.

Tricep Dips

Tricep dips work the same muscles as incline push-ups but in a different range of motion.

Plank: Planks target the core muscles, which are used to maintain proper form during incline push-ups.

Stretching

Stretching before and after your workout can help improve your mobility and flexibility, making it easier to perform incline push-ups and other upper body exercises. Here are some stretches to try:

Arm Circle

Stand with your arms extended out to the sides and make small circles with your arms, gradually increasing the size of the circles.

Chest Stretch

Stand in a doorway with your arms extended out to the sides and lean forward to stretch the chest muscles.

Tricep Stretch

Reach one arm behind your head and down your back, then use your other hand to gently pull your elbow towards your head.

Incline Push Up Variations: Regressions And Progressions

Incline push-ups are a great exercise for building upper body strength, but they can be quite challenging for beginners. Fortunately, there are regression and progression variations that can be used to make the exercise easier or more difficult, depending on your fitness level.

Here’s a detailed analysis of each variation:

Regression Variations

When to use: You should use regression variations if you’re a beginner or recovering from an injury.

Wall Push-Ups

This is the easiest variation of incline push-ups. Stand facing a wall, place your hands on the wall at shoulder height, and lean towards the wall to perform the push-up motion.

Step-by-step instructions:

1. Stand facing a wall with your feet hip-width apart.
2. Place your hands on the wall at shoulder height and lean towards the wall.
3. Keep your core engaged and lower your chest towards the wall by bending your elbows.
4. Push yourself back up to the starting position by straightening your arms.

Elevated Surface Push-Ups

Use a sturdy surface like a bench, step, or even a couch to perform the push-up motion. The higher the surface, the easier the exercise will be.

Step-by-step instructions:

1. Place your hands on the elevated surface and step back so that your feet are hip-width apart.
2. Keep your core engaged and lower your chest toward the surface by bending your elbows.
3. Push yourself back up to the starting position by straightening your arms.

Knee Push-Ups

This variation is performed on the floor, with your knees on the ground to make it easier.

Step-by-step instructions:

1. Begin in a tabletop position, with your hands directly under your shoulders and your knees on the ground behind you.
2. Keep your core engaged and lower your chest towards the ground by bending your elbows.
3. Push yourself back up to the starting position by straightening your arms.

Progression Variations

When to use: You should use progressive variations if you’re an intermediate or advanced fitness enthusiast looking to increase the difficulty level of your workout.

Decline Push-Ups

Place your feet on an elevated surface like a bench, step, or stability ball to increase the difficulty level of the exercise.

Step-by-step instructions:

1. Place your hands on the ground and your feet on an elevated surface behind you.
2. Keep your core engaged and lower your chest towards the ground by bending your elbows.
3. Push yourself back up to the starting position by straightening your arms.

One-Arm Push-Ups

This variation requires a lot of upper body strength and stability, making it quite challenging.

Step-by-step instructions:

1. Begin in a traditional push-up position with your hands shoulder-width apart.
2. Shift your weight onto one hand and place the other hand behind your back.
3. Lower your body towards the ground by bending the elbow on the hand you’re using.
4. Push yourself back up to the starting position by straightening your arm.

Plyometric Push-Ups

This challenging variation incorporates explosive power to increase strength and endurance.

Step-by-step instructions:

1. Begin in a traditional push-up position.
2. Lower your body towards the ground by bending your elbows.
3. Push yourself up explosively so that your hands leave the ground.
4. Catch yourself in mid-air and land softly back into the push-up position.

Conclusion

Incline push-ups are a great exercise for beginners who are looking to build upper body strength. By using regression variations like wall push-ups or knee push-ups, you can tailor your workout routine to your fitness level and gradually increase the difficulty level over time with progression variations like decline push-ups or plyometric push-ups. 

With this ultimate guide, beginners will learn step-by-step instructions for how to perform incline push-ups effectively.