Incline Push-Up on box

Instructions

1
Start in a plank position with hands placed slightly wider than shoulder-width on an elevated surface (box or bench), feet together on the ground behind you, body in a straight line from head to heels
2
Engage core and glutes to maintain a rigid neutral spine, distribute weight evenly across hands and feet, shoulders packed slightly back
3
Lower your body by bending elbows, bringing chest toward the box surface in a controlled manner, maintain rigid plank position throughout descent, elbows at approximately 45-degree angle from torso
4
Push through hands explosively to return to starting position, fully extend arms while maintaining core tension and body alignment, repeat for prescribed repetitions
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior, Core Stabilizers
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the Incline Push-Up on box 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

  • Significantly enhances the structural integrity and power of the Pectoralis Major.
  • Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
  • Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.

Common Mistakes

  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

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

Exercise Variations

  • Dumbbell Incline Push-Up on box
  • Cable Incline Push-Up on box
  • Banded Incline Push-Up on box

Beginner Tips

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

Frequently Asked Questions