Incline Push-Up (on Box)

The Incline Push-Up (on box) is a fantastic upper body exercise that targets your chest, shoulders, and triceps. As the name suggests, this variation of the push-up is performed on an inclined surface, which adds an extra challenge to your workout routine. It is an excellent option for individuals who are looking to build strength in their upper body, especially if they are not quite ready for traditional push-ups on the floor. By elevating your hands on a box or any elevated surface, you decrease the amount of resistance that your upper body needs to bear, making it slightly easier compared to traditional push-ups. This can be particularly beneficial for beginners, those with limited upper body strength, or individuals who are recovering from an injury. As you gradually build strength and become more comfortable, you can gradually lower the incline by using lower boxes or even performing push-ups on flat ground. In addition to targeting your chest, shoulders, and triceps, the Incline Push-Up also engages your core muscles. As you lower your body towards the box, your core muscles work to stabilize your spine and maintain proper form. This exercise can help improve your overall body stability and control, which translates to better performance in other exercises and everyday activities. Incorporating the Incline Push-Up (on box) into your workout routine can be a great stepping stone towards more advanced upper body exercises. As with any exercise, it is essential to maintain proper form and start with a level of difficulty that suits your current fitness level. Gradually progress by increasing the number of repetitions or lowering the incline, and you'll be well on your way to achieving your fitness goals.

Instructions

• Start by placing a sturdy box or bench at an incline, against a wall or other secure surface.
• Position yourself facing the box with your hands placed shoulder-width apart on the box, slightly wider than shoulder-width apart.
• Keep your body in a straight line from your head to your heels; your feet should be hip-width apart.
• Lower your chest down towards the box by bending your elbows, while keeping your body straight and controlled throughout the movement.
• Pause for a brief moment when your chest is just above the box, then push back up to the starting position, fully extending your arms.
• Repeat for the desired number of repetitions, focusing on maintaining proper form and control throughout the exercise.

Tips & Tricks

• Focus on engaging your core throughout the movement to maintain stability.
• Start with a box or bench that is at a comfortable height for you and gradually increase the incline as you get stronger.
• Keep your elbows tucked in close to your body to target your chest muscles more effectively.
• Control the lowering phase of the push-up to maximize muscle activation.
• Incorporate a shoulder stabilization exercise, like band pull-aparts, to improve your push-up form and prevent injuries.
• Breathe out as you push yourself up, and breathe in as you lower yourself down.
• If you're finding it too challenging, start by performing the exercise with your hands on an elevated surface, like a wall, and gradually work your way up to a higher incline.
• To make the exercise more intense, consider adding a resistance band around your upper back.
• Don't rush through the exercise; focus on maintaining control and proper form.
• Remember to warm up your upper body and stretch before attempting the incline push-up.