Do Incline Push-Ups Work Different Muscles?
Incline pushups are just one of many pushup variations that can target the pectoral, or chest, muscles from a slightly different angle. Doing pushups at an incline simulates doing decline bench press. Compared to regular pushups, inclined pushups are easier to perform, making it an effective exercise for beginners. The primary muscles worked during a pushup or inclined pushup are the pectorals. Secondary and stabilizer muscles are exercised as well.
The primary and secondary muscles worked while doing inclined pushups are the same as those exercised doing regular pushups (source 1,2). These muscles include the pecs, deltoids and triceps. The stabilizer muscles activated during both types of pushups include the biceps, abs, obliques, quadriceps and lower back. Inclined pushups also work several other stabilizer muscles, including the pectoralis minor – side of the pecs, serratus anterior – muscles in the ribs and the calf muscles. So, inclined pushups, while easier to do than regular pushups, actually activate more muscles overall.
Proper technique is the key to getting an effective workout using inclined pushups. It’s important to keep your hand placement about six inches wider than your shoulder width to really target the pectoral region. Keep your legs, back and head in a straight line the whole time. As you increase the incline, the exercise becomes easier. Aim for an incline of about one to two feet from the ground. Be sure to fully extend your arms on the way up and lower your chest to just touch the platform on the way down. Use a smooth, controlled motion to keep your muscles engaged and challenged during the entire movement.
You can use a variety of equipment to do your incline pushups, but make sure to use a stable platform. Two of the best pieces of equipment to use include a flat weight bench or the bar on a Smith machine. Using a Smith machine for inclined pushups works well because you can quickly and easily adjust the height of incline to increase or decrease the intensity of the workout. If you don’t have access to this type of gym equipment, you can use stairs, a sturdy bench, desk, countertop or edge of the bathtub.
After three or four weeks of inclined pushups, increase the intensity of the workout to keep your pecs and secondary muscles challenged. You muscles are highly adaptable to exercise, so it’s important to change up the workout every few weeks to keep your muscles from getting used to the same routine day in and day out. To keep your muscles challenged, lower the height of the incline a few inches to focus more of your bodyweight squarely on your chest, triceps and deltoid muscles.
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