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Incline Scapula Push up

Incline Scapula Push up

The Incline Scapula Push up is a challenging upper body exercise that primarily targets the muscles of the chest, shoulders, and triceps. This exercise is an excellent variation of the traditional push-up as it adds an extra element of intensity and focuses on the muscles responsible for stabilizing and retracting the shoulder blades. To perform the Incline Scapula Push up, you will need an inclined surface such as a bench or an elevated platform. Begin by placing your hands slightly wider than shoulder-width apart on the surface, with your arms fully extended. Walk your feet back and align your body in a straight line from head to heels. Now, slowly lower your chest towards the inclined surface while simultaneously retracting your shoulder blades. This movement will not only engage your chest and triceps but also target the muscles around the shoulder blades, enhancing upper body strength and stability. Remember to maintain proper form throughout the exercise by keeping your core engaged, avoiding any excessive arching or sagging of the lower back, and ensuring that your elbows track in line with your wrists. The Incline Scapula Push up can be incorporated into your upper body strength training routine or used as a challenging standalone exercise. Adjust the angle of the incline to increase or decrease the level of difficulty based on your fitness level and goals. Adding variety to your workouts is crucial for continuous progress and preventing plateaus. The Incline Scapula Push up is an effective exercise to challenge your upper body and improve overall strength and stability. Remember to listen to your body, start with proper warm-up and gradually progress to higher levels of difficulty, always aiming for proper form and technique. Happy training!

Instructions

  • Start by positioning yourself in a push-up position with your hands on the ground and your feet elevated on an incline surface, such as a bench or step.
  • Make sure your hands are slightly wider than shoulder-width apart and your body is in a straight line from head to heels.
  • Engage your core and squeeze your shoulder blades together, then slowly lower your chest towards the ground while keeping your elbows pointed outwards.
  • Pause for a moment at the bottom and then push yourself back up to the starting position by extending your arms.
  • Repeat the movement for the desired number of repetitions, focusing on maintaining proper form and control throughout the exercise.

Tips & Tricks

  • Engage your core muscles throughout the movement to maintain proper form.
  • Start with a lower incline and gradually increase it as you get stronger.
  • Focus on retracting your shoulder blades together at the top of the movement.
  • Avoid excessive arching of the lower back by keeping your core tight.
  • Use a controlled and smooth motion, avoiding any jerking or bouncing.
  • Ensure your hands are placed slightly wider than shoulder-width apart to target the chest and shoulders.
  • Breathe out as you push up and inhale as you lower back down.
  • If you're finding it too challenging, you can modify the exercise by doing it on your knees.
  • Don't forget to warm up and stretch before attempting this exercise to prevent injury.
  • To track progress, keep a log of the number of reps and sets you can do.
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