Incline Push Up

Watch the video below to see a demonstration of proper form and technique for the incline push up exercise. You can also check out some more chest exercise videos or find exercises for other muscle groups.

Instructions for Incline Push Up

To perform a set of incline push ups:

1. Starting Position

   Start with your hands on a bar (hip height) with your almost directly above. Without moving your shoulders, walk your feet back until your weight is supported on your hands and toes only, with your shoulders, hips, knees and ankles all forming a straight line (when viewed from the side). Your trunk should be in a neutral position and your shoulders relaxed

2. Eccentric (Lowering) Motion

   While maintaining the alignment of your body, bend at the elbows to lower yourself toward the bar and stop when your elbows are level with your back. Your body should move as a unit, with no part trailing any other. Remember to breathe normally and maintain full body tension throughout the entire movement.

3. Bottom Position

   Pause at the bottom position for a 1 sec count while maintaining tension.

4. Concentric (Upward) Motion

   Push through your hands and into the bar to raise your body up until your arms are fully extended. Your body should move as a unit, with no part trailing any other. Remember to breathe normally and maintain full body tension throughout the entire movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of incline push up repetitions before resting.

This completes one set of incline push ups.