By Admin 
Want to build stronger chest, shoulder or tricep muscles and look for some effective upper body exercise? The incline push up is by far one of the most effective exercises that you can perform. This to me is another fantastic exercise which makes a big difference in calisthenics.
If you exercise on a firm and raised platform while ensuring the correct technique, you can easily perform it. They act as an excellent way of incorporating difficulty into the normal push-ups which in return help develop muscle stability and also increases the level of strength.
It is an exercise that you can do whether you are a beginner or an enthusiast in the fitness arena, and it will greatly add onto the workouts. Prepare yourself for the ultimate fitness challenge that will give you a more sculpted Upper body.
How to do Incline Push Up properly?
An incline push-up is probably one of the best exercises for exercising your chest, shoulders, as well as your triceps. For an incline push up you have to look for a raised platform like a bench, step or any other solid object.
Leaning forward you should put your hands a little more than shoulder width apart on it, and maintain your straight line from top your head to down your toe. Bring your chest as close to the floor as possible, bending your elbows and push yourself back up to the original position.
Also do not forget to keep correct posture and this involves stiffening your stomach muscles.
Push ups can be categorized into two major types which are the decline and the incline.
Decline push-ups work out the upper part of your chest and shoulders whereas incline push-ups exercise the lower part of the chest and the triceps. Both variations provide their own set of difficulties and advantages, so you should switch between these forms to get the upper body exercise varied.
Decline Push Up
The Key point regarding the kind of exercises which can help build the muscles of the upper body is illustrated by the Decline push-ups, which are very effective on the upper chest, shoulders as well as triceps muscles. This variation can be affected by alteration in the angle /positioning of the body and therefore offers added advantage as it poses a higher degree of difficulty. Now, it is high time to turn to details of the decline push-ups as well as the benefits of the exercise.
Method:
To make this exercise, you have to place your feet at some distance apart on the floor and flat your hands on the floor a little wider than the shoulder width. Make sure your backbone is aligned with your legs; this will involve you flexing your elbows as you bring your chest close to the ground.
Lunge up to the balls of feet while pressing the weight up to the starting position in the same manner as initiating the movement involving the upper body muscles. Do the same for the default number of sets and be sure to maintain good form and execution.
Benefits:
Push-ups with a decline have a lot of benefits. First is to locate the upper chest, in order to achieve a balanced and muscular chest. Also, they activate the shoulders and triceps and therefore work on overall upper limb strength. This variation also focuses on the strengthening of the abdominal muscles as one is forced to balance on the higher platform.
Also, performing less push-ups challenges the strength of the advanced persons in their intention to upgrade their exercise regimen. So with the inclusion of decline pushups, it will be possible to build and tone those muscles that are in your upper part of the body in order to achieve a perfectly chiseled body.
Incline Push Up
Incline push-ups are an explosive kind of exercise that help in firming the upper body including the muscles of chest, shoulders and triceps. They are a great modification for those who are just starting compound workouts; or people who simply want a new change from regular push-ups.
Method
To perform an incline push-up you need to find a hard smooth raised platform such as a bench or a step. Stand with your back located toward the surface and spread the fingers of your hands wider than shoulders width. Stand upright tall by positioning your head on one line with the toe running to the heel engaging the abdominal muscles.
Lower your chest towards the surface by bending elks and pull it back up to the initial position while exercising should be slow. Reported for a target number of cycles.
Benefits:
It offers several benefits. First, they can serve as an excellent tool for the development of the upper body chiefly chest amp, shoulders, and triceps. Also, they provide support to the shoulders as well as increased involvement of the core muscles. As a variant of the basic push-up, it is easy to perform on the wrists and lower back that makes them perfect for people with limitations or first timers.
This kind of exercise also plays a role in the enhancement of the general muscle strength especially in the area of muscular endurance besides being useful especially for those trying to transition to normal push-ups. If you want to strengthen and tone up your upper body muscles especially your chest without detrimental effects on your joints, then incline push-up is a perfect exercise to incorporate in your exercise regimen.
No Belts or Pulleys incline push ups muscles worked
They are a very plural exercise that affect most of them muscular regions and therefore they help in building a strong upper body. The level of difficulty and the angle of inclination are different which addresses specific muscle groups and has special benefits. Now let’s take a look at the muscles engaged and the benefits of doing incline push-ups.
Muscles Worked:
Chest: Incline push – ups mainly affect the pectoralis major, the large chest muscle group. This exercise is also helpful in activating and building up the upper and mid chest hence enhancing the overall look of sculpted chest muscles.
Shoulders: The shoulders muscles, specifically the deltoids, particularly worked well during the performance of incline push-ups. It helps in both the balancing as well as in the controlling of shuffling movements thereby helping to increase the strength and stability of shoulders.
Triceps: They gave a stiff pull on the triceps and the muscles which are found at the back part of the upper arms. These muscles are useful in straightening the elbow and they are very much involved during the pushing phase of incline push-ups.
Core: This particular exercise works on the rectus abdominis, oblique and the transverse abdominals muscles as well. These muscles are contracted so that they help in erect posture throughout the exercise and to support the spine. Core muscle is very important in terms of strength, posture as well as balance in your body.
Biceps: As with most exercises, the incline push-ups do target the biceps muscles located on the front of the upper arm though not in a very direct manner. During the pushing movement they help in flexion of the elbow and it is an additional workout for the upper limbs.
Benefits:
It is, nevertheless, important to note that there are some benefits that a person is bound to reap from exercising on the inclined push-ups. First and foremost, they help in the formative process of upper limbs as they involve the muscles which get developed or toned. Secondly, they assist to enhance the steadiness of your shoulders that lead to good posture and reduced cases of injuries. Thus, I can divide them easily by the athletic level of a client and they are beginners-friendly as well as those who have some health issues or at least some degree of dysfunction.
When well done, incline push-ups are effective in the development of the muscles of the chest, shoulders and triceps for the purpose of enlarging the upper part of the body.
Incline Push Ups Benefits
- The body incline push-ups offer a multiple advantage to the fitness of the upper part of the body. Some best benefits of this variation are:The following are some of the best main benefits of the variation of this strategy:
- It also creates expansion for the upper part of the body including the chest and shoulder muscles as well as the triceps.
- Helps in building the upper body, improving the shoulders tone thus helps in pulling posture thus reducing the chances of developing shoulder related issues.
- Reduces the number of fat deposits that are found around the abdominal area and enhances the strength of muscles used in everyday actions and posture.
- Of course, it is effective for the chest development because it works on a completely different area, the lower chest that is not activated by push-ups or bench press.
- When applied correctly during exercise it assists in toning and shaping the upper part of the human body.
- Benefits the entire upper body strength as well as works on the stamina of an individual.
- Cannot be accommodated by much equipment hence can be done anywhere making it one of the most preferred exercises.
- Forces serving to enhance the functional strength and all the activities and the performance of sports.
Conclusion
incline push up is an amazing exercise that can drastically change your upper body strength and fitness. And by continuing this exercise in your fitness regime, you are definitely going to notice massive changes. Experience tension across chest, shoulders and arms is beneficial in development of lean muscle mass as well as firming your core stability muscles.
It provides people a wide and convenient opportunity to develop and compete with themselves. Therefore, it is recommended that you try incline push-ups as they will build up your strength and confidence. As you have noticed, consistency is important hence continue doing so, continue striving and continue enjoying this wonderful exercise.
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FAQ’s
Ques -1 How many sets of incline push-ups are suggested for women and how many for men?
It can be performed in sets in which the number of sets can be prescribed according to one’s own fitness level or targets. Usually, it is advised to begin with two to three sets per exercise and do anywhere between 8 to preferably 12 repetitions. If needed, one can add more sets or increase the number of repetitions in order to add more difficulty in each of the exercises.
Ques -2 How many calories can be burnt by doing 100 incline push-ups ?
Calories can be burnt depending on the number of times one does 100 incline push-ups and the amount of intensity used in the whole process. Therefore you can be conversant with the fact that while doing 100 incline push-ups, you are likely to burn about 20-30 calories on average.
Ques -3 What are the consequences which one may face if s/he continues doing 100 incline push-ups each day?
If you try to do 100 incline push ups daily, you are going to work out your chest, shoulders and triceps muscles progressively until they get the necessary strength and endurance level. To move forward it is important to be consistent but do not forget about rest days and avoid exhausting yourself.
