Incline Push-up

Instructions

1
Start in a plank position with hands placed on the aerobic step platform shoulder-width apart, body forming a straight line from head to heels, core engaged, and feet together on the ground behind the step.
2
Hands grip the edges of the step securely with fingers pointing forward. Maintain neutral spine alignment and activate core muscles before initiating movement.
3
Lower your body by bending the elbows, allowing them to track at approximately 45 degrees away from the torso. Descend in a controlled manner until the chest approaches or lightly touches the step platform while maintaining body alignment.
4
Push through the palms and extend the elbows to drive the body back to the starting plank position. Maintain a rigid core throughout the concentric phase and exhale as you press upward.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoids, Triceps, Serratus Anterior, Core Stabilizers
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the Incline Push-up stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
  • Improves overall Chest stability and proprioception during heavy loads.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Serratus Anterior, Core Stabilizers to maintain control of the Body weight.

Beginner Tips

If you are new to the Incline Push-up, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions