Incline Push-Up (On Box) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Incline Push-Up (On Box) is an effective bodyweight exercise primarily targeting the chest muscles, with secondary emphasis on the triceps. To perform the exercise, place your hands slightly wider than shoulder-width apart on the edge of a box and extend your feet backward, creating a straight line with your body. Lower your chest towards the box while keeping your body straight and elbows slightly tucked in, then exhale as you push your body back up to the starting position. This variation of the push-up offers a great way to build upper body strength, especially for beginners or those looking to reduce the intensity of a standard push-up.
How to Perform
Position your hands a little wider than shoulder-width on the edge of a sturdy box. Make sure your palms are flat and your fingers are spread for better support.
Shift your body weight onto your hands while extending your legs behind you. Make sure your body forms a straight line from head to heels.
Begin the movement by slowly lowering your chest toward the edge of the box. Keep your core tight and maintain a neutral spine. Your elbows should be at a slight angle to your body, not flaring out too wide.
Once your chest is just above the box, exhale and push your body back up, driving through your palms to return to the starting position.
Repeat the movement for the desired number of reps, ensuring good form and control throughout the exercise.
★ 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
Maintain a neutral position for both your body and neck throughout the movement to avoid unnecessary strain.
To protect your shoulders, keep your elbows gently closer to your torso. This helps reduce strain on the shoulder joints during the push-up.
Adjust the difficulty of the exercise by altering the height of the box. For a less challenging version, use a taller box. To make it more difficult, choose a shorter box.
If you're not yet able to perform regular push-ups, begin with the incline push-up using a box. Over time, lower the box height to build strength until you're able to perform push-ups on the floor.
Incline push-ups are generally easier than standard push-ups because elevating your hands reduces the amount of bodyweight you need to push. If you're looking for a less intense alternative, knee push-ups are another good option.
The incline push-up primarily targets the lower portion of the pectoralis major, while the decline push-up focuses more on the upper pectoralis major, offering a different muscle activation pattern.
How Not to Perform
Avoid letting your hips sag: Keeping your core engaged is essential. If your hips drop, your lower back will be under strain, which can lead to injury. Make sure your body stays in a straight line from head to heels throughout the movement.
Don’t flare your elbows outward: Keep your elbows slightly tucked into your body to prevent excessive strain on your shoulder joints. Flaring them out can place unnecessary stress on the shoulders and reduce the effectiveness of the exercise.
Don’t overextend your neck: Keep your neck in a neutral position, aligned with your spine. Overextending or looking up can cause neck discomfort and strain. Focus on a spot on the floor in front of you to help maintain proper neck alignment.
Don’t perform the movement too quickly: Avoid rushing through the push-up. Perform the exercise with slow, controlled movements to fully engage the chest and triceps, ensuring proper muscle activation and reducing the risk of injury.
Avoid using momentum: Don’t push yourself up too quickly or with jerky movements. Momentum reduces the effectiveness of the exercise and can lead to poor form and potential injuries.
Don’t let your hands slide or shift: Ensure your hands are firmly planted on the edge of the box to avoid any instability that can lead to falls or wrist strain. Make sure the box is sturdy and won't move during the exercise.
Don’t neglect your breathing: Always remember to breathe consistently. Inhale as you lower your chest towards the box, and exhale as you push yourself back up. Not breathing properly can lead to dizziness or fatigue and reduce performance.
Don’t forget to adjust box height: If the incline feels too difficult or too easy, modify the box height. Using a box that’s too high or too low for your level can lead to improper form and inefficient muscle activation.
Don’t push too far: Lower your body until your chest is close to the box, but avoid letting your chest hit the surface or going too deep, as this could lead to unnecessary strain on your shoulders and wrists.
Don’t ignore body alignment: Throughout the exercise, ensure your body remains in alignment. Tilting or arching your body can shift focus away from the chest and onto other areas, leading to wasted energy and reduced efficiency.
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.
