Eccentric Only Incline Push Up 101 Video Tutorial
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Overview
The Eccentric Only Incline Push-Up is a bodyweight exercise primarily targeting the chest, while also engaging the abs, shoulders, and triceps as secondary muscle groups. In this variation, the focus is on the eccentric (lowering) phase of the movement, where the individual slowly lowers their body from an inclined position towards the ground, emphasizing control and strength. This exercise can be performed using a sturdy surface like a bench or step, making it accessible for various fitness levels. By isolating the eccentric portion, the Eccentric Only Incline Push-Up effectively enhances muscle strength and endurance in the upper body while promoting core stability.
How to Perform
Start in a tall kneeling position on the floor, with your hands placed on a bench or elevated surface, positioned slightly wider than shoulder-width apart. Keep your toes tucked and ensure your knees are aligned directly under your hips.
Gradually extend one leg back at a time, transitioning into a straight push-up position. Ensure your body forms a straight line from your head to your heels, with your elbows locked and your head looking downward in a neutral alignment.
Slowly lower your body towards the bench by retracting your shoulder blades and allowing your elbows to bend. Focus on controlling the descent as you aim to engage the chest muscles effectively.
Continue descending until your chest makes contact with the bench. Hold this lowered position for a predetermined duration to maximize the eccentric phase, enhancing muscle tension and strength.
After completing the eccentric portion, gently lower your knees to the floor, returning to the tall kneeling position you started in.
Repeat this entire sequence for the desired number of repetitions, ensuring proper form and controlled movement throughout to effectively target the chest, as well as the abs, shoulders, and triceps. This exercise not only strengthens these muscle groups but also improves overall stability and control.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
In the bottom position of the exercise, ensure your arms are positioned in a straight line, resembling an arrow rather than forming a "T" shape.
Maintain a straight and stable spine throughout the movement; think of the push-up as a dynamic plank to promote core engagement.
Prior to beginning the descent, tighten your glutes and engage your abdominal muscles to keep your ribcage in a neutral position.
Keep your chin tucked and avoid looking forward during the exercise to promote proper neck alignment.
Visualize pushing your thumbs together as you perform the movement; this mental cue will enhance activation of the pectoral muscles.
Make sure your head stays aligned with your body and does not move forward; aim for your chest and nose to touch the surface simultaneously at the bottom of the push-up.
How Not to Perform
Avoid Improper Hand Placement: Do not place your hands too close together or too wide apart. Ensure your hands are slightly wider than shoulder-width to effectively target the chest and avoid shoulder strain.
Don’t Allow Sagging or Arching of the Back: Maintain a straight line from your head to your heels throughout the movement. Avoid letting your hips sag or your back arch excessively, as this can lead to lower back injuries and reduce core engagement.
Skip the Quick Descent: Resist the urge to drop quickly to the bench. Focus on a slow, controlled descent to maximize the eccentric phase and prevent strain on your shoulder joints.
Neglecting Core Engagement: Do not forget to activate your core muscles. Failing to brace your abs can lead to instability and increase the risk of injury. Engage your core before descending to maintain a stable position.
Avoid Head Misalignment: Do not let your head jut forward or look up during the movement. Keep your chin tucked and gaze directed towards the floor to maintain proper neck alignment and support your spine.
Don’t Rush the Hold: Avoid skipping the hold at the bottom position. Holding for a moment allows for greater muscle tension in the chest, enhancing strength and stability.
Disregarding Breathing Techniques: Don’t hold your breath during the exercise. Practice a steady breathing pattern—inhale while lowering your body and exhale as you return to the starting position to improve endurance and control.
Skipping Warm-Up: Do not perform the exercise without a proper warm-up. Always engage in a warm-up routine that includes dynamic stretches for the shoulders, chest, and core to prepare your body and reduce injury risk.
Ignoring Discomfort Signals: Don’t push through pain or discomfort in your joints. If you experience sharp pain, stop the exercise to prevent injury and reassess your form.
Neglecting Progressive Overload: Avoid performing the same number of repetitions without progressing. As you build strength, gradually increase the intensity by extending the hold duration or modifying the incline to continue challenging the targeted muscles effectively.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
