Incline Push-Up (on Bench)

The Incline Push-Up (on bench) is a challenging upper body exercise that targets the chest, shoulders, and arms. This variation of the classic push-up offers a greater degree of challenge and intensity, making it ideal for anyone looking to build upper body strength and definition. To perform the Incline Push-Up on a bench, start by placing your hands shoulder-width apart on the edge of the bench, slightly wider than your shoulders. Extend your legs behind you, forming a straight line from head to heels. Make sure your core is engaged and your body is in a straight position throughout the movement. Lower your chest towards the edge of the bench, keeping your elbows pointed slightly outward. Aim to bring your chest as close to the bench as possible without touching it. Pause for a brief moment in the bottom position before pushing through your palms and returning to the starting position. It's important to maintain proper form and control throughout the exercise. Keep your back straight, avoid sagging or arching, and engage your core muscles to stabilize your body. Focus on feeling the tension in your chest, shoulders, and triceps as you push yourself back up. You can modify the difficulty of the Incline Push-Up (on bench) by adjusting the height of the bench. The higher the incline, the easier the exercise becomes, while a lower incline will increase the challenge. As you progress and become more comfortable, you can aim to gradually decrease the incline and eventually work towards performing standard push-ups on the floor. Remember to always listen to your body and work within your own limits.

Instructions

• Place a bench at an incline position against a wall or sturdy surface.
• Stand facing the bench with your feet hip-width apart.
• Place your hands slightly wider than shoulder-width apart on the bench, and extend your arms fully.
• Step back from the bench and position your body in a straight line from your head to your heels, with your arms fully extended.
• Engage your core muscles and maintain a neutral spine throughout the exercise.
• Lower your body towards the bench by bending your elbows, keeping them close to your sides.
• Continue lowering until your chest is just above the bench, and then push your body upward by straightening your arms.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Maintain a straight line from your head to your heels throughout the exercise.
• Engage your core muscles by squeezing your abs and glutes.
• Keep your elbows close to your body as you lower yourself down.
• Focus on using your chest and triceps to push yourself back up.
• Start with a comfortable bench height and gradually increase the incline as you get stronger.
• Challenge yourself by placing your hands closer together or further apart on the bench.
• Control the movement and avoid using momentum to ensure maximum muscle engagement.
• Inhale as you lower yourself down and exhale as you push yourself back up.
• Include incline push-ups in your regular upper-body workout routine for balanced muscle development.
• Listen to your body and modify the exercise if needed to avoid any discomfort or pain.