The incline pushup is a modified version of the traditional pushup, distinguished by the elevation of the hands on a stable surface. This variation serves as an accessible starting point for individuals new to upper-body strength training or those managing joint discomfort. By altering the body’s angle relative to the floor, the exercise effectively reduces the total amount of body weight the muscles must lift, allowing progression toward a standard pushup.
The Physics of Incline
The incline pushup is easier due to the principles of gravity and leverage acting on the body’s center of mass. When the hands are elevated, the body is placed at an angle, shifting a greater proportion of total body mass onto the lower body and feet. This changes the mechanical resistance against the upper body muscles.
As the angle of the torso becomes more vertical, the force required to push the body upward decreases significantly. This reduction in load not only lowers the overall intensity but also places less strain on the wrist and shoulder joints. The modification is fundamentally a change in the resistance profile, allowing the user to manage the difficulty by adjusting the height of the platform.
Primary Muscle Groups Targeted
The incline pushup engages the same primary muscle groups as a standard pushup, but the upward angle shifts the emphasis among the chest fibers. The exercise primarily stresses the sternal head of the pectoralis major. This is in contrast to a decline pushup, which typically places greater focus on the clavicular head, or upper chest.
The anterior deltoids, located at the front of the shoulders, function as significant movers during the pushing motion. These muscles work alongside the chest to flex the shoulder joint and contribute to the overall press. They also help stabilize the shoulder joint throughout the entire range of motion.
The triceps brachii are responsible for the extension of the elbow joint. This action straightens the arms to complete the upward phase of the repetition. While the triceps are heavily involved, the incline angle tends to reduce their overall activation compared to a standard pushup, allowing the chest to become the more dominant muscle group.
Beyond the prime movers, several smaller muscles act as stabilizers to maintain proper body alignment. The core musculature, including the rectus abdominis and the erector spinae, must engage strongly to prevent the hips from sagging or piking. Additionally, the serratus anterior assists in stabilizing the shoulder blade against the torso during the movement.
How to Perform an Incline Pushup Correctly
To begin the exercise, select a secure surface for your hands, such as a sturdy bench, a low table, or a railing. The height of the surface directly correlates with the difficulty; a higher surface results in a steeper angle and an easier exercise. Place your hands slightly wider than shoulder width apart on the edge of your chosen platform, with your fingers pointed forward.
Step your feet back until your body forms a straight line from your head down to your heels. Ensure your arms are fully extended but not locked at the elbows. Maintain tension in the core and glutes to prevent the midsection from collapsing or the back from arching, which compromises spinal alignment.
Initiate the downward movement by bending your elbows, allowing them to flare out slightly. Lower your chest slowly and with control until it nearly touches the edge of the elevated surface, inhaling as you descend. Drive through your palms to push your body back up to the starting position, maintaining the straight body line and exhaling as you extend your arms.