6 Incline Push-Ups Benefits 2024: Get Stronger and Healthier!

Push-ups are well-known among both athletes and laypeople. Utilizing just your body weight, this compound movement is excellent for increasing upper body strength. There are several variations of push-ups, one of which is the incline push-up modification. 

Despite being modified from the traditional version, incline push-ups have multiple benefits. You’ll still engage the upper body while utilizing your core to perform this simple bodyweight exercise. In this article, we’ll explore the benefits of incline push-ups and how they can be used properly.

6 Incline Push-Ups Benefits

When performed correctly, you’ll notice how your incline push-up benefits translate into improvements in daily activities. Let’s take a look at some of the benefits.

Can Be Modified

Of all the incline push-up benefits, this one can appeal to all who exercise. Incline push-ups are excellent for any fitness level. They can be used as an alternative to traditional push-ups or can be made more challenging if desired.

If you are new to push-ups or recovering from an injury, the incline version is a good starting point. The angle of the incline push-up places less stress on the joints. As you work to get stronger, you can change the height of your incline to make the movement more challenging.

Aside from changing the angle, you can make it more challenging with equipment. If you normally do your incline push-ups from a box or bench, you can use something more unstable. For example, items like a Bosu ball, stability ball, or medicine ball.

Increases Upper Body Strength

The incline push-up engages multiple joints and muscle groups. If you’re looking to build strength in your upper body, incline push-ups are a powerful addition to your routine.

The biggest chest muscle is the pectoralis major, which acts as the prime mover in an incline push-up. Likewise, the rhomboids, trapezius, and posterior deltoids are opposing muscle groups. The triceps also play a role, as do the anterior deltoids and pectoralis minor. 

All these muscles work together to lower the body toward the box or bench. Simultaneously, they stabilize the shoulder joint and assist in pushing you away from the floor. Muscular activation is highest in the triceps and pectoralis major when incline push-ups are done on a ball. 

Can Be Done Anywhere

The beauty of incline push-ups is that they don’t require any equipment, and can, therefore, be done anywhere. You can do this exercise at home, at a local park, in a gym, or in your backyard.

Depending on your fitness level and strength capabilities, you can make height adjustments as you progress with incline push-ups. For example, you may initially do the exercise on a wall and then move to a small table or chair.

Improves Core Strength

Did you know that push-ups, when done correctly, strengthen and engage your core? The same can be said for incline push-ups, especially when aiming to maintain proper form and technique. When getting into your starting position, you’re in a plank, which utilizes muscles in your back and stomach.

The transverse abdominis and the rectus abdominis are the main muscle groups keeping you in a plank position. Likewise, the obliques also aid in supporting the core to maintain a straight spine.

If you find that you need to work on flexibility after your workout, incorporating some ab stretches can help. Incline push-ups certainly utilize the abdominals, and these stretches can help decrease muscular tension.

Decreases Risk Of Heart Disease

Cardiovascular disease is the leading cause of mortality throughout the world. With over 18 million deaths related to this disease in 2019, it’s imperative to find interventions. Thankfully, being physically active (and being able to do push-ups) can decrease your risk of cardiovascular disease!

Strong relationships have been noted between push-up ability and future cardiovascular risk. In essence, people with an increased capacity for push-ups display a lower chance of cardiovascular disease. Strength can help protect the body against disease, which means functional movement is key for future health status.

Improves Body Composition

When programmed with other exercises, incline push-ups can help improve overall body composition. In a well-rounded program that also includes dietary considerations, this compound movement can begin to tone the upper body. 

Because incline push-ups are multi-joint exercises, several muscle groups have to work together to execute the movement. Not only do incline push-ups engage the chest and arms, but they also require the core to maintain form.

The collective effort of these muscle groups results in a significant energy expenditure, highlighting the intensity of this exercise. Over time, when combined with other strengthening exercises, this movement can lead to noticeable changes in body composition.

Tips For Doing Incline Push-Ups 

• Ensure you are on a non-slip surface and your elevated equipment won’t slide away or tip over.
• Keep your gaze slightly forward on your box or bench. This will help your head stay in line with your spine. 
• Need core strengthening before you make the incline push-up harder? Do a 30 day ab challenge!
• There are plenty of ways to do ab workouts at home. Performing these bodyweight exercises to tone and strengthen the core can then correlate to push-ups, making them easier!

Variations 

While incline push-ups have many benefits, there are other ways to strengthen your upper body. Let’s look at a few variations that you can incorporate into a strength program!

Pseudo Planche Push-Up

If you want to do challenging push-ups on the floor, look no further than pseudo-planche push-ups. It targets the pectoralis major, while also engaging the triceps, serratus anterior, and anterior deltoids. 

Athletes, gymnasts, and those wanting to increase upper body strength can benefit from this exercise. It builds strength, stability, and balance as well.

A word of caution to those with shoulder injuries: This exercise is very demanding on the shoulder joint. Speak with your physician before integrating it into an exercise routine. 

Pike Push-Up

The pike push-up is a functional movement utilized throughout many training programs. It targets the lateral and anterior deltoids. The triceps, serratus anterior, and pectoralis major also play a role in movement. 

Powerlifters, CrossFitters, and bodybuilders incorporate the pike push-up into their fitness routines. It helps build strength and improves core stability and posture. However, caution should be exercised if you have a previous or existing shoulder injury. 

Conclusion

When the incline push-up is programmed into a workout routine, the benefits roll over into everyday life. Aside from being an excellent upper-body strengthening exercise, you’ll also notice better core stability, strength, and posture. 

Ensure that you use proper form and technique when executing the incline push-up to get the most benefit. Read through the tips to ensure you’re doing the exercise correctly, which can also reduce the risk of injury.

Frequently Asked Questions