Improper push-up form can lead to pain in the neck, back and shoulders. Do incline push-ups if you experience neck pain while doing traditional push-ups. Doing push-ups on an incline can not only help ensure that you are using proper form, it can also more efficiently work the muscles of the upper chest.
Chair Incline Push-up
To do chair incline push-ups, begin by standing in front of a sturdy chair. Place your hands flat on the seat of the chair and rest your upper body weight on your arms as you extend your legs. Keep your arms shoulder-width apart. Bend your elbows, contracting your abdominal muscles as you slowly lower your chest and chin toward the chair. Touch your chest to the seat of the chair if possible and then return to the starting position. Repeat for as many repetitions as possible.
Exercise Ball Incline Pushup
Use an exercise ball to do an incline push-up. The ShapeFit website recommends placing your hands securely onto the top sides of an exercise ball. Get into a push-up position, keeping your body and back straight and strong. Slowly lower your body into a push-up, bringing your chest down toward the exercise ball. Tense your chest muscles as you return to the starting position. Continue for a total of about 20 incline push-ups.
Wall Push-up
To do a wall push-up, stand about 2 feet from a wall. Place your palms straight out, flat against the wall. Touch your forehead to the wall, keeping your body straight and muscles tight. You are the correct distance from the wall if your heels are slightly up from the floor. Push yourself away from the wall and then lower yourself back to the starting position, touching your forehead once again to the wall. Do about 20 repetitions.
Bathtub Incline Push-up
Securely grip the edges of a bathtub and lower yourself into a push-up position. Slowly lower yourself toward the bathtub, keeping a strong grip on the tub so that you do not slip. Attempt to touch your chin to the lip of the tub and then use your arms to push yourself back up to the starting position. Repeat as many times as possible. For maximum benefits, lift and lower yourself slowly. This also helps prevent injury to your chest and shoulders.
References
- "The Men's Health Guide to Peak Conditioning"; Richard Laliberte and Stephen C. George; 1997
- ShapeFit: Chest Exercises - Exercise Ball Inclined Pushups
- ABCBodyBuilding: Incline Pushups
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