Incline Pushups

Push ups are a commonly performed bodyweight exercise involving a multi-joint movement (wrists, elbows, shoulder girdle). With the hands in a fixed position, creating a closed kinetic chain, push ups concentrate on the co-contraction of the triceps, biceps, deltoids, pectorals, lats, abdominals and lower back, for stabilisation. Push ups look easy but to perform one correctly and therefore to gain the maximum strength benefit from the movement does require a good understanding of the technique involved. Unfortunately bad push up technique is common.

Correct push up technique is best taught by beginning with an incline push up. An incline push up is one performed with the hands elevated on a bench/table top, stable bar etc. Elevating the hands will reduce the load on the arms (decreased gravity effect) and will allow the focus to be on stabilising the neck, shoulder blades, spine, hips and legs as one unit. Incline push ups can be performed correctly and efficiently by following the information below.

Start position – An incline push up is best performed with your hands gripping something that is approximately hip height, ie bench/table top, stable bar. Feet should be parallel, approximately 15cm in front of the bar and shoulder width apart. Hands (palms) grip the bar approximately 60cm apart and should be equally centered left and right of the spine. Initially there should be no bend in the elbows. Hips and back (spine) should be in a neutral standing position with knees (slightly softened) and ankles. Eyes should be looking towards the horizon.

Once in this position begin by taking a step backwards (approximately 1.5m) with one leg using the hamstring to extend and straighten this leg and supporting your weight through your toes. With a majority of your body weight taken through this leg, ensure you maintain a straight spine that is in line with your hips, shoulders and heel by activating your core and back muscles. Step back with the other leg using the stabilising leg to ensure there is no loss of this posture. Both legs should now mirror each other, the neutral position of the spine should be activating the core and the hamstrings should be working to help hold the body straight (plank position).

At this point there should be a slight softening in the elbow joints as locking the elbows may cause a rotation at the shoulder joint which in turn may effect the neutral body position.

Performing the movement – With weight equally distributed between the left and right sides of the body begin the pushup by bending at the elbows and lowering your chest towards the bar. To help maintain shoulder blade stability keep elbows at a 45 degree angle to the body. It is critical during this movement to maintain the plank position of the legs, hips, torso and neck. The following will help to do this:

Lead with torso;
Ensure shoulders do not roll forward as this will cause the shoulder blades to move over the back and lead to a loss of strength in the arms. Shoulder blades must remain stable, movement should occur only through the elbow and shoulder (glenohumeral) joints;
Do not hyper extend neck;
Maintain equal weight distribution between the left and right legs and activate the hamstrings as this will help stabilise the hips which in turn will allow the activation of the lower abdominals, lower back and gluteals.

The lowest point of the push up will be determined by the stability of the spine. Any movement in the spine or loss of straightness of the legs, hips, spine, neck will suggest the push up has been performed too low. Close attention should be paid to the position of the head/neck during the lowering phase of the pushup as it is a common error to lead with the head. It is critical for the chest/torso to lead throughout the movement.

Once the lowest point of strength has been reached, pause ensuring the focus of strength is in the mid and lower sections of the body (legs/hips/abdominals/back). This strength will power the return phase of the pushup.

The return phase of the push up involves horizontal flexion at the shoulder joint, followed by the extension of the elbows and wrists. The primary muscles involved in horizontal shoulder flexion are the lats (to initiate the movement) and pecs and anterior deltoid (to perform the movement). The body must continue to maintain a straight line (plank) from heels to neck during the return phase to ensure maximum strength gains are achieved.

Repeatedly controlling the push up to the lowest point of strength while maintaining a neutral position (plank position) will, overtime, increase whole body strength. As a result the lowest point of strength will improve allowing an increased push up depth to be achieved.

Important points to remember

Maintain neutral (plank) position throughout the entire movement by:

activating core and back muscles,
ensuring shoulder blades remain stable (keep elbows at 45° to body),
leading with chest/torso (not head),
maintaining equal weight distribution between left and right legs
activating hamstrings to stabilise hips

Any movement in the spine or loss of straightness of the legs, hips, spine, neck will suggest the push up has been performed too low

Benefits of performing incline pushups

Elevating your hands will reduce the load on the arms and will allow the focus to be on stabilising the neck, shoulder blades, spine, hips and legs as one unit;

If done correctly will strengthen triceps, biceps, deltoids, pectorals, lats, abdominals and lower back, hamstrings and gluteals;

Will help increase stability of the shoulder joint;
Will force you to work with your own body weight;
Versatility