{"id":51306,"date":"2023-06-01T13:14:55","date_gmt":"2023-06-01T13:14:55","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=51306"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"incline-pushups","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/incline-pushups\/","title":{"rendered":"The Ultimate Incline Push-Ups Guide For Beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Incline_Push-Ups_For_Beginners_What_Are_They\" >Incline Push-Ups For Beginners: What Are They?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#How_Do_Incline_Push-Ups_Work\" >How Do Incline Push-Ups Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Incline_Push-Ups_vs_Regular_Push-Ups_Whats_The_Difference\" >Incline Push-Ups vs Regular Push-Ups: What&#8217;s The Difference?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#How_To_Perform_Incline_Push-Ups_A_Step-By-Step_Guide_For_Beginners\" >How To Perform Incline Push-Ups: A Step-By-Step Guide For Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Incline_Push_Ups_Muscles_Worked\" >Incline Push Ups Muscles Worked<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Major_Muscles_Worked\" >Major Muscles Worked<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Pectoralis_Major\" >Pectoralis Major<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Anterior_Deltoids\" >Anterior Deltoids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Triceps_Brachii\" >Triceps Brachii<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Other_Muscles_Worked_By_Extension\" >Other Muscles Worked By Extension<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Rectus_Abdominis\" >Rectus Abdominis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Obliques\" >Obliques<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Serratus_Anterior\" >Serratus Anterior<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Incline_Push_Ups_Benefits\" >Incline Push Ups Benefits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Strengthens_Upper_Body_Muscles\" >Strengthens Upper Body Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Reduces_The_Risk_Of_Injury\" >Reduces The Risk Of Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Improves_Core_Stability\" >Improves Core Stability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Helps_Develop_Good_Form_And_Technique\" >Helps Develop Good Form And Technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Can_Be_Done_Anywhere\" >Can Be Done Anywhere<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Increases_Muscle_Endurance\" >Increases Muscle Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Targets_Specific_Muscle_Groups\" >Targets Specific Muscle Groups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Enhances_Overall_Fitness\" >Enhances Overall Fitness<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#How_To_Do_Incline_Pushups_At_Home\" >How To Do Incline Pushups At Home<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Create_A_Routine\" >Create A Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Start_With_The_Right_Number_Of_Reps\" >Start With The Right Number Of Reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Gradually_Increase_Difficulty\" >Gradually Increase Difficulty<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Focus_On_Proper_Form\" >Focus On Proper Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Engage_Your_Entire_Body\" >Engage Your Entire Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Use_Proper_Equipment\" >Use Proper Equipment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Mix_It_Up\" >Mix It Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Pair_Push-Ups_With_Other_Exercises\" >Pair Push-Ups With Other Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Breathe_Properly\" >Breathe Properly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Take_Rest_Days\" >Take Rest Days<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#How_To_Improve_Your_Ability_To_Do_Incline_Push_Ups\" >How To Improve Your Ability To Do Incline Push Ups<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Perfect_Your_Form\" >Perfect Your Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Gradual_Progression\" >Gradual Progression<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Incorporate_Other_Exercises\" >Incorporate Other Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Dumbbell_Chest_Press\" >Dumbbell Chest Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Tricep_Dips\" >Tricep Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Stretching\" >Stretching<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Arm_Circle\" >Arm Circle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Chest_Stretch\" >Chest Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Tricep_Stretch\" >Tricep Stretch<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Incline_Push_Up_Variations_Regressions_And_Progressions\" >Incline Push Up Variations: Regressions And Progressions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Regression_Variations\" >Regression Variations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Wall_Push-Ups\" >Wall Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Elevated_Surface_Push-Ups\" >Elevated Surface Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-49\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Knee_Push-Ups\" >Knee Push-Ups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-50\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Progression_Variations\" >Progression Variations<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-51\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Decline_Push-Ups\" >Decline Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-52\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#One-Arm_Push-Ups\" >One-Arm Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-53\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Plyometric_Push-Ups\" >Plyometric Push-Ups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-54\" href=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Push-ups are one of the most effective exercises you can do for strengthening your upper body, and the incline push-up is an excellent way for beginners to get started. The incline push-up works all the same muscle groups as a regular push-up, but the angle of your body makes it easier to perform.\u00a0<\/span><span style=\"font-weight: 400;\">By modifying the classic push-up and elevating your hands, you can reduce the amount of weight you need to lift and focus on building your strength gradually. <\/span><span style=\"font-weight: 400;\">In this ultimate guide, we&#8217;ll take a closer look at incline push-ups and provide a step-by-step tutorial for beginners looking to incorporate them into their fitness routine. <\/span><span style=\"font-weight: 400;\">We&#8217;ll also provide tips for variations and progressions to help you take your incline push-ups to the next level.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Incline_Push_Ups_Guide\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Incline_Push_Ups_Guide\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_Push-Ups_For_Beginners_What_Are_They\"><\/span><strong>Incline Push-Ups For Beginners: What Are They?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incline push-ups are an exercise modification that can be used as an alternative to traditional push-ups. They involve performing the classic push-up motion, but with your hands elevated on a raised surface such as a bench, step, or even a wall (<\/span><a href=\"https:\/\/www.gymless.org\/incline-push-ups\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Elevating your hands makes it easier to perform the exercise since you\u2019re not lifting your entire body weight. This variation is ideal for beginners who are looking to build up strength and work their way up to regular push-ups.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_Incline_Push-Ups_Work\"><\/span><strong>How Do Incline Push-Ups Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incline push-ups work similarly to regular push-ups, but with less resistance. When you raise your hands on an inclined surface, you place less weight on your upper body. This modified position allows your chest, triceps, and shoulders to work when you lower and raise your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you gain strength, you can gradually decrease the inclination level until you can perform regular push-ups.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/wall-pushups\/\"><i>A Beginner\u2019s Guide To Wall Pushups: Learn The Basics Of This Effective Exercise<\/i><\/a><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Incline_Push_Ups_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"incline pushups\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_Push-Ups_vs_Regular_Push-Ups_Whats_The_Difference\"><\/span><strong>Incline Push-Ups vs Regular Push-Ups: What&#8217;s The Difference?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The main difference between incline push-ups and regular push-ups is the amount of weight you lift. Incline push-ups require less resistance because your hands are elevated, making the exercise ideal for beginners who may struggle with regular push-ups (<\/span><a href=\"https:\/\/www.inspireusafoundation.org\/incline-vs-decline-push-ups\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, incline push-ups help target the upper chest muscles, while regular push-ups work the entire chest. While both exercises target the same muscle groups, the reduced resistance of incline push-ups makes them a good starting point.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some key differences between incline push-ups and regular push-ups:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline push-ups are easier for beginners, while regular push-ups are more challenging.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline push-ups work the upper chest more, while regular push-ups work the entire chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline push-ups require less core stability, while regular push-ups require more.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Perform_Incline_Push-Ups_A_Step-By-Step_Guide_For_Beginners\"><\/span><strong>How To Perform Incline Push-Ups: A Step-By-Step Guide For Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Performing incline push-ups is relatively easy, and you can do them just about anywhere. Here are the steps to follow:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Find a raised surface such as a bench, step or wall. The surface should be stable, so it doesn&#8217;t move when you lean on it.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Place your hands shoulder-width apart on the incline surface and extend your legs behind you, keeping your feet together.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Keep your body in a straight line from your head to your heels. Engage your core muscles to maintain good form.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Lower your chest towards the surface by bending your elbows. Keep your elbows close to your sides.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Push yourself back up to the starting position by straightening your arms.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Repeat steps 4 and 5 for your desired number of reps.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can adjust the incline level to make the exercise easier or harder as you gain strength and endurance.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Incline_Push_Ups_Guide\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_Push_Ups_Muscles_Worked\"><\/span><strong>Incline Push Ups Muscles Worked<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incline push-ups work the chest, <a href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/\">shoulders<\/a>, and triceps as the major muscles while also engaging the core and other stabilizing muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4126284\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Strengthening these muscles can improve your overall fitness, reduce the risk of injury, and make everyday tasks easier.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a comprehensive list of the muscles worked during incline push-ups:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Major_Muscles_Worked\"><\/span><strong>Major Muscles Worked<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Pectoralis_Major\"><\/span><strong>Pectoralis Major<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The pectoralis major is the large chest muscle located in the center of your chest. During incline push-ups, this muscle contracts to bring your body towards the surface and helps stabilize the shoulder joint (<\/span><a href=\"https:\/\/www.inspireusafoundation.org\/lower-chest-push-ups\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In day-to-day life, the pectoralis major is used in activities like pushing or lifting objects. Strengthening this muscle can improve your upper body strength and help with daily tasks that require pushing or lifting.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Incline_Push_Ups_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-33400 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-1024x576.png\" alt=\"incline pushups\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Anterior_Deltoids\"><\/span><strong>Anterior Deltoids<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The anterior deltoids are located in the front of your shoulders. During incline push-ups, these muscles work together with the pectoralis major to bring your body towards the surface (<\/span><a href=\"https:\/\/www.nasm.org\/exercise-library\/incline-push-up\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In day-to-day life, the anterior deltoids are used in activities that involve lifting or carrying objects. Strengthening this muscle can improve shoulder stability and overall upper body strength.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Triceps_Brachii\"><\/span><strong>Triceps Brachii<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The triceps brachii is located on the back of your upper arm. During incline push-ups, the triceps contract to straighten your arms and lift your body off the surface (<\/span><a href=\"https:\/\/www.gymless.org\/diamond-push-ups\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). In everyday life, the triceps are used in activities like pushing or pulling heavy objects.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strengthening this muscle can help improve arm strength and reduce the risk of injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Other_Muscles_Worked_By_Extension\"><\/span><strong>Other Muscles Worked By Extension<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Rectus_Abdominis\"><\/span><strong>Rectus Abdominis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/\">rectus abdominis<\/a> is the muscle in your abdomen commonly referred to as the &#8220;six-pack.&#8221; During incline push-ups, this muscle engages to help maintain proper form and support your spine (<\/span><a href=\"https:\/\/becomeapersonaltrainer.org\/reverse-grip-push-up\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In day-to-day life, the rectus abdominis is used for tasks that involve bending, twisting, or lifting. Strengthening this muscle can improve core stability and reduce the risk of back pain.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Obliques\"><\/span><strong>Obliques<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The obliques are located on the sides of your abdomen, and they help with twisting and bending movements. During incline push-ups, these muscles work to stabilize your torso and prevent rotation (<\/span><a href=\"https:\/\/exrx.net\/WeightExercises\/PectoralSternal\/BWInclinePushup\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In regular day life, the obliques are used in activities like twisting or reaching for objects. Strengthening this muscle can help improve core stability and reduce the risk of back pain.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Serratus_Anterior\"><\/span><strong>Serratus Anterior<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The serratus anterior is located on the sides of your rib cage and is responsible for bringing your shoulder blades forward. During incline push-ups, this muscle engages to help stabilize your shoulder blades and prevent winging (when the shoulder blade moves away from the spine) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9121296\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Day in and day out, the serratus anterior is used in activities that involve overhead movements. Strengthening this muscle can improve shoulder stability and reduce the risk of injury.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/push-day-dumbbell-workout\/\"><i>How To Choose Exercises For An Effective Push Day Dumbbell Workout<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_Push_Ups_Benefits\"><\/span><strong>Incline Push Ups Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a comprehensive list of the benefits of doing incline push-ups, backed by science:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strengthens_Upper_Body_Muscles\"><\/span><strong>Strengthens Upper Body Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incline push-ups target the upper body muscles, including the chest, shoulders, and triceps, helping to build strength in these areas (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/rise-push-ups-classic-exercise-can-motivate-get-stronger-2019021810165\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). As you build strength, you&#8217;ll be able to perform more advanced exercises that require more resistance.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduces_The_Risk_Of_Injury\"><\/span><strong>Reduces The Risk Of Injury<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incline push-ups are a safer alternative to traditional push-ups, as they reduce the amount of weight you need to lift. This is particularly helpful for beginners who may struggle with proper form and <a href=\"https:\/\/betterme.world\/articles\/sled-push-workout\/\">technique<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By reducing the risk of injury, you can continue to exercise safely and comfortably.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improves_Core_Stability\"><\/span><strong>Improves Core Stability<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incline push-ups engage the core muscles, including the rectus abdominis and obliques, to maintain proper form and support the spine. A strong core is important for overall fitness and can help reduce the risk of back pain.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Incline_Push_Ups_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-31443 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885-1024x576.png\" alt=\"incline pushups\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Helps_Develop_Good_Form_And_Technique\"><\/span><strong>Helps Develop Good Form And Technique<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incline push-ups can help beginners develop good form and technique before moving on to more advanced exercises. Proper form is essential for preventing injury and getting the most out of your workouts.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_Be_Done_Anywhere\"><\/span><strong>Can Be Done Anywhere<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incline push-ups can be done just about anywhere, making them a convenient exercise to add to your fitness routine. You don&#8217;t need any fancy equipment &#8211; do them at home, at the gym, or even outside.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increases_Muscle_Endurance\"><\/span><strong>Increases Muscle Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incline <a href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/\">push-ups<\/a> can help increase muscle endurance, allowing you to perform more reps and sets over time. This increased endurance can translate into better performance in other exercises and daily activities.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Targets_Specific_Muscle_Groups\"><\/span><strong>Targets Specific Muscle Groups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incline push-ups focus on specific muscle groups, including the upper chest, anterior deltoids, and triceps (<\/span><a href=\"https:\/\/www.researchgate.net\/figure\/Unstable-suspension-incline-incline-on-ball-push-ups-a-Unstable-push-up-on-BOSU-O_fig3_352301429\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). By targeting these muscles, you can build strength and definition in these areas, helping you achieve your fitness goals.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Enhances_Overall_Fitness\"><\/span><strong>Enhances Overall Fitness<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incline push-ups can enhance your overall fitness by increasing strength, endurance, and stability. These benefits can translate into better performance in other exercises and daily activities, such as lifting heavy objects or playing sports.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Incline_Push_Ups_Guide\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Incline_Pushups_At_Home\"><\/span><strong>How To Do Incline Pushups At Home<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To do push-ups at home effectively, you should:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Create_A_Routine\"><\/span><strong>Create A Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Set a regular time for your push-up workouts to <a href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/\">promote consistency<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_With_The_Right_Number_Of_Reps\"><\/span><strong>Start With The Right Number Of Reps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Begin with a comfortable number of reps and gradually increase over time.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Incline_Push_Ups_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-30893 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4171-1024x576.png\" alt=\"incline pushups\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4171.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4171-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4171.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4171.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Gradually_Increase_Difficulty\"><\/span><strong>Gradually Increase Difficulty<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you feel comfortable with your current push-up routine, gradually increase the difficulty level by adding more reps, sets, or changing your hand placement.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Focus_On_Proper_Form\"><\/span><strong>Focus On Proper Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Correct form is critical to maximize results and minimize chances of injury. Keep your core engaged, your back straight, and your elbows close to your body.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Engage_Your_Entire_Body\"><\/span><strong>Engage Your Entire Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While push-ups primarily target the chest, shoulders, and triceps, it&#8217;s important to engage your entire body during the exercise, including your core and leg <a href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/\">muscles<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Proper_Equipment\"><\/span><strong>Use Proper Equipment<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consider investing in a yoga mat or foam padding to cushion your palms and prevent them from slipping on hard surfaces.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mix_It_Up\"><\/span><strong>Mix It Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Try different types of push-ups (narrow, wide, diamond) and use different hand placements to target groups.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pair_Push-Ups_With_Other_Exercises\"><\/span><strong>Pair Push-Ups With Other Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Combine push-ups with other exercises like squats, lunges, or planks for a more comprehensive full-body workout.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Breathe_Properly\"><\/span><strong>Breathe Properly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Inhale as you lower your body towards the ground, and exhale as you push yourself back up.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Take_Rest_Days\"><\/span><strong>Take Rest Days<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Resting is just as important as working out, so make sure to take rest days to allow your muscles to recover and prevent injury.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Incline_Push_Ups_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-30951 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4201-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4201.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4201-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4201.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4201.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Improve_Your_Ability_To_Do_Incline_Push_Ups\"><\/span><strong>How To Improve Your Ability To Do Incline Push Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Improving your incline push-up ability can be achieved through a combination of proper form, gradual progression, and incorporating other exercises and stretches into <a href=\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\">your routine<\/a> that target the muscles used in incline push-ups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips for improving your ability:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Perfect_Your_Form\"><\/span><strong>Perfect Your Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proper form is important to prevent injury and effectively target the muscles used in incline push-ups. Be sure to keep your core engaged, your elbows close to your body, and lower your chest towards the surface until your arms form a 90-degree angle before pushing back up.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gradual_Progression\"><\/span><strong>Gradual Progression<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start with a high incline and gradually decrease it as you gain strength and endurance. Begin with just a few reps and add more over time. As you progress, move to a lower incline or even a traditional push-up position.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Incorporate_Other_Exercises\"><\/span><strong>Incorporate Other Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incorporating other exercises into your routine that target the same muscle groups as incline push-ups can help improve your ability. Here are a few examples:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Chest_Press\"><\/span><strong>Dumbbell Chest Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise targets the chest and triceps, which are also worked in incline push-ups.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tricep_Dips\"><\/span><strong>Tricep Dips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tricep dips work the same muscles as incline push-ups but in a different range of motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plank: Planks target the core muscles, which are used to maintain proper form during incline push-ups.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stretching\"><\/span><strong>Stretching<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stretching before and after your workout can help improve your mobility and flexibility, making it easier to perform incline push-ups and other upper body exercises. Here are some stretches to try:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Arm_Circle\"><\/span><strong>Arm Circle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Stand with your arms extended out to the sides and make small circles with your arms, gradually increasing the size of the circles.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Chest_Stretch\"><\/span><strong>Chest Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Stand in a doorway with your arms extended out to the sides and lean forward to stretch the chest muscles.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Tricep_Stretch\"><\/span><strong>Tricep Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Reach one arm behind your head and down your back, then use your other hand to gently pull your elbow towards your head.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_Push_Up_Variations_Regressions_And_Progressions\"><\/span><strong>Incline Push Up Variations: Regressions And Progressions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incline push-ups are a <a href=\"https:\/\/betterme.world\/articles\/push-ups-for-lower-chest\/\">great exercise<\/a> for building upper body strength, but they can be quite challenging for beginners. Fortunately, there are regression and progression variations that can be used to make the exercise easier or more difficult, depending on your fitness level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a detailed analysis of each variation:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Regression_Variations\"><\/span><strong>Regression Variations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When to use: You should use regression variations if you&#8217;re a beginner or recovering from an injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Wall_Push-Ups\"><\/span><strong>Wall Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is the easiest variation of incline push-ups. Stand facing a wall, place your hands on the wall at shoulder height, and lean towards the wall to perform the push-up motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Step-by-step instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing a wall with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the wall at shoulder height and lean towards the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and lower your chest towards the wall by bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting position by straightening your arms.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Elevated_Surface_Push-Ups\"><\/span><strong>Elevated Surface Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Use a sturdy surface like a bench, step, or even a couch to perform the <a href=\"https:\/\/betterme.world\/articles\/push-up-progression\/\">push-up motion<\/a>. The higher the surface, the easier the exercise will be.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Step-by-step instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the elevated surface and step back so that your feet are hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and lower your chest toward the surface by bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting position by straightening your arms.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Knee_Push-Ups\"><\/span><strong>Knee Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation is performed on the floor, with your knees on the ground to make it easier.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Step-by-step instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a tabletop position, with your hands directly under your shoulders and your knees on the ground behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and lower your chest towards the ground by bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting position by straightening your arms.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Incline_Push_Ups_Guide\"><img decoding=\"async\" class=\"aligncenter wp-image-33055 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-1024x576.png\" alt=\"incline pushups\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progression_Variations\"><\/span><strong>Progression Variations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When to use: You should use progressive variations if you&#8217;re an intermediate or advanced fitness enthusiast looking to increase the difficulty level of your workout.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Decline_Push-Ups\"><\/span><strong>Decline Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Place your feet on an elevated surface like a bench, step, or stability ball to increase the difficulty level of the exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Step-by-step instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the ground and your feet on an elevated surface behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and lower your chest towards the ground by bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting position by straightening your arms.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"One-Arm_Push-Ups\"><\/span><strong>One-Arm Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation requires a lot of upper body strength and stability, making it quite challenging.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Step-by-step instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a traditional push-up position with your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight onto one hand and place the other hand behind your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body towards the ground by bending the elbow on the hand you&#8217;re using.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting position by straightening your arm.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Plyometric_Push-Ups\"><\/span><strong>Plyometric Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This challenging variation incorporates explosive power to increase strength and endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Step-by-step instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a traditional push-up position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body towards the ground by bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself up explosively so that your hands leave the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Catch yourself in mid-air and land softly back into the push-up position.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incline push-ups are a great exercise for beginners who are looking to build upper body strength. By using regression variations like wall push-ups or knee push-ups, you can tailor your workout routine to your fitness level and gradually increase the difficulty level over time with progression variations like decline push-ups or plyometric push-ups.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With this ultimate guide, beginners will learn step-by-step instructions for how to perform incline push-ups effectively.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Ultimate_Incline_Push_Ups_Guide\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Push-ups are one of the most effective exercises you can do for strengthening your upper body, and the incline push-up is an excellent way for beginners to get started. The incline push-up works all the same muscle groups as a regular push-up, but the angle of your body makes it easier to perform.\u00a0By modifying the [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":51307,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[117],"class_list":["post-51306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Ultimate Incline Push-Ups Guide For Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"This ultimate guide for beginners offers step-by-step instructions for performing \u2605 INCLINE PUSH-UPS \u27a4 effectively. Learn about regression and progression variations and how to tailor your workout routine to your fitness level.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Ultimate Incline Push-Ups Guide For Beginners\" \/>\n<meta property=\"og:description\" content=\"This ultimate guide for beginners offers step-by-step instructions for performing \u2605 INCLINE PUSH-UPS \u27a4 effectively. Learn about regression and progression variations and how to tailor your workout routine to your fitness level.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2191542183-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/478e18cced1e423f9cc3ca7bc6b4b336\"},\"headline\":\"The Ultimate Incline Push-Ups Guide For Beginners\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/\"},\"wordCount\":2690,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/incline-pushups\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2191542183-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Push-ups are one of the most effective exercises you can do for strengthening your upper body, and the incline push-up is an excellent way for beginners to get started. The incline push-up works all the same muscle groups as a regular push-up, but the angle of your body makes it easier to perform.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">By modifying the classic push-up and elevating your hands, you can reduce the amount of weight you need to lift and focus on building your strength gradually. <\/span><span style=\\\"font-weight: 400;\\\">In this ultimate guide, we'll take a closer look at incline push-ups and provide a step-by-step tutorial for beginners looking to incorporate them into their fitness routine. <\/span><span style=\\\"font-weight: 400;\\\">We'll also provide tips for variations and progressions to help you take your incline push-ups to the next level.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Incline Push-Ups For Beginners: What Are They?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Incline push-ups are an exercise modification that can be used as an alternative to traditional push-ups. 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