Incline pushups are an easier version of a regular pushup. Unlike a regular pushup that you can do almost anywhere, you will need a sturdy object to lean against for an incline pushup. Your hands are elevated above your feet for this exercise. Incline pushups target the same muscles as a regular pushup.
Incline Pushup Stance
Place your hands, about shoulder-width apart, on the edge of a sturdy object, such as a chair, weight bench or even the edge of your bathtub. Extend your legs behind you and raise up on your toes. Keep your hips in line with your body, don't let them sag or lift, so your body is a straight line from your neck to your ankles. Your shoulders should be slightly behind your wrists and your arms should be fully extended.
Execution
Pull your belly button up toward your spine to engage your core. This helps keep your body in a straight line. Inhale and lower your body by bending your elbows. Move your body as one unit; your chest and hips should move at the same rate. Go as far as you can or until your chest almost touches the object upon which you are leaning. Pause for a count, then exhale and press back up.
Muscles Worked
The incline pushup targets the same muscles as a regular pushup. Your chest is the primary mover with your triceps and front shoulders assisting. Your abdominal muscles, including the rectus abdominis and the obliques, or side abs, act as stabilizers to help you maintain the proper body position. Your quadriceps, which are the muscles on the front of your thighs, also help stabilize the body during a pushup.
Variations
Adjust the difficulty of an incline pushup by changing the grade of the incline. The higher your hands are, the easier the movement. The easiest incline pushup is done against a wall. You place your hands on the wall about shoulder-high and step a few inches away with your feet. As you move your hands down onto lower objects, the exercise is more difficult. Continue progressing until you can do a regular pushup with your hands on the floor.
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