Last Updated on May 21, 2023 by Michael Brockbank
Looking to add a bit of strength to your chest, shoulders, and triceps? Perhaps you want an easier exercise that’s similar to a push-up but with less of an impact on joints. Incline push-ups are something that may suit anyone of any fitness level.
The best part is you can adapt the exercise to fit your specific physical needs. It’s something that you have direct control over how difficult the workout becomes.
This is to say you can make it easier or more difficult by simply doing them from taller stationary objects.
Why You Would Want to Do an Incline Push-up?
Incline push-ups are much easier to perform than normal. This is because your weight is shifted back and away from your upper body the steeper the incline.
For instance, performing an incline push-up from the kitchen counter is much easier than doing one from the couch. This is because the surface is taller, which increases the angle of where you’re standing.
Essentially, it’s the easier version of a regular push-up.
Incline push-ups are often used by those who can’t do a set of normal push-ups. Whether it’s from a lack of physical strength or an injury, sometimes a regular push-up is impractical.
For instance, I recently hurt my wrist and have tendinitis in my elbow. This means getting into a position to perform a regular push-up is extremely painful. However, I found that a 20° incline push-up is much easier on my joints.
Direct Benefits of Incline Push-ups
Some may think that this kind of workout is kind of cheating. After all, you greatly reduce the impact of something like a normal or declined push-up.
However, the exercise still provides merit regarding certain physical limitations. Whether you’re a beginner to fitness or suffer from joint pains and injuries, this exercise is quite versatile.
Incline push-up benefits include:
- Very beginner friendly.
- Easy to adapt to personal needs.
- Enhances muscle development.
- Can be performed virtually anywhere.
- Easy to get into the cardio zone for burning fat.
Even though it’s considered easier to perform, it offers similar development and strength benefits as standard push-ups. And there’s nothing stopping you from reducing the incline as you become stronger over time.
Think of it as a beginner’s workout and an entry-level course into more difficult exercises.
Muscles Worked for Incline Push-Ups
When performing incline push-ups correctly, you’ll actually work on several muscle groups.
Chest
The obvious muscle group targeted by this exercise is your chest, more specifically, the lower areas of the pectoralis major.
Shoulders
Another set of muscles that are affected by any push-up is the shoulders. They do a lot of the work when it comes to stability and balance.
Triceps
The actual movement of the incline push-ups relies heavily on the triceps. It’s a unison between the chest and triceps to propel yourself away from the floor or object you’re leaning on.
Abs, Lower Back, and Glutes
Not a lot of people consider just how much work is actually put into the abs and glutes when performing push-ups. But these muscle groups are what keep your body straight.
After all, you don’t want your core bending in and out when doing push-ups. The abs, lower back, and glutes should keep you steady while pushing up and down.
Think of a push-up as a kind of moving plank. Keeping your core tight is part of holding a plank as much as it is keeping your body from wobbling during a push-up.
Common Equipment Used for Incline Push-Ups