Incline Push Up with Bench

Exercise Name: Incline Push-Up with Bench

Target Muscle Group: Pectoralis Major, Triceps Brachii, Anterior Deltoids, Core

Equipment Needed: Sturdy bench or elevated platform

Instructions:

1. Starting Position:
   • Stand facing a bench or elevated platform.
   • Place your hands shoulder-width apart on the edge of the bench, ensuring that your hands are directly below your shoulders.
   • Walk your feet back until your body forms a straight line from head to heels, maintaining a plank position.
   • Keep your feet together or slightly apart and your core engaged.
2. Execution:
   • Begin the movement by bending your elbows and lowering your chest towards the bench.
   • Keep your body in a straight line, avoiding any sagging or arching of your back.
   • Lower yourself until your chest is just above the bench, ensuring your elbows are at about a 90-degree angle.
   • Inhale as you lower your body.
3. Return:
   • Exhale as you push through your hands to extend your arms and lift your body back to the starting position.
   • Maintain control and avoid locking out your elbows at the top.

Tips:

• Controlled Movement: Perform the exercise with a slow and controlled motion to maximize muscle engagement and reduce the risk of injury.
• Body Alignment: Keep your body in a straight line from head to heels throughout the movement.
• Breathing: Remember to inhale on the way down and exhale on the way up.
• Hand Position: Ensure your hands are positioned shoulder-width apart to target the chest muscles effectively.

Common Mistakes:

• Sagging or Arching Back: Maintain a straight line from head to heels to avoid placing unnecessary strain on your lower back.
• Partial Reps: Ensure you complete a full range of motion by lowering your chest close to the bench and fully extending your arms at the top.
• Flaring Elbows: Keep your elbows at about a 45-degree angle to your body to protect your shoulders and engage your chest properly.

Modifications:

• Beginner: If incline push-ups are too challenging, start with wall push-ups or reduce the angle of incline by using a lower platform.
• Advanced: To increase difficulty, use a higher platform to reduce the angle of incline, or perform the exercise with one leg lifted to engage your core more.

Incline push-ups with a bench are an effective exercise for building and strengthening the chest, triceps, and shoulders while also engaging the core. Incorporate them into your workout routine to enhance upper body strength and muscle definition.