Push ups are one of the most effective exercises for building upper body strength. They are simple, require no equipment, and can be done anywhere. But if you're looking for a challenge, high incline push ups might be just what you need.
What are High Incline Push Ups?
High incline push ups are a variation of the traditional push up that involves elevating your hands on a surface such as a bench or chair. This increases the angle of your body, making the exercise more challenging and targeting the upper chest, shoulders, and triceps.
How to Do High Incline Push Ups
To perform high incline push ups, follow these steps:
- Find a stable surface such as a bench or chair.
- Place your hands on the surface, slightly wider than shoulder-width apart.
- Step back and get into a plank position, with your arms straight and your body in a straight line from head to heels.
- Lower yourself down towards the bench or chair, keeping your elbows close to your sides.
- Push yourself back up to the starting position.
- Repeat for your desired number of reps.
Make sure to keep your core tight and your body in a straight line throughout the exercise.
Benefits of High Incline Push Ups
High incline push ups offer several benefits, including:
- Increased strength and muscle activation in the upper chest, shoulders, and triceps.
- Improved core stability and overall body control.
- Increased range of motion in the shoulder joint.
- Decreased stress on the joints compared to exercises such as bench press.
- Increased difficulty and variation to your workout routine.
Who Should Do High Incline Push Ups?
High incline push ups are a challenging exercise that are suitable for intermediate to advanced fitness levels. If you are new to exercise or have any shoulder or wrist injuries, it is recommended to start with traditional push ups and gradually work your way up to high incline push ups.
Tips for Mastering High Incline Push Ups
Here are some tips to help you master high incline push ups:
- Start with a lower incline and gradually increase the height as you get stronger.
- Keep your elbows close to your sides to target the triceps.
- Focus on maintaining a straight line from head to heels throughout the exercise.
- Engage your core and squeeze your glutes to maintain stability.
- Breathe in on the way down and out on the way up.
Conclusion
High incline push ups are a challenging variation of the traditional push up that target the upper chest, shoulders, and triceps. They offer several benefits and are suitable for intermediate to advanced fitness levels. With proper form and gradual progression, you can master this exercise and take your upper body strength to the next level.