Introduction
As a mom, it can be tough to find time for a workout that targets multiple muscle groups without taking up too much time or space. That’s where the Incline Push-Up comes in! This modified version of the traditional push-up is perfect for beginners and is easier on your wrists and shoulders.
Whether you’re looking to build strength after pregnancy or simply want a quick full-body workout, incline push-ups are a great addition to your fitness routine. In this guide, we’ll show you how to do them properly, their benefits, and how you can incorporate them into your daily routine.
What is an Incline Push-Up?
This Push-Up is a variation of the regular push-up, where your hands are placed on an elevated surface like a bench, step, or couch. By raising your hands, you reduce the amount of body weight you’re pushing up, making the movement easier and less intense. It’s a great way to build upper body strength, especially for moms who are just starting their fitness journey or those looking to avoid the strain of standard push-ups.
- Lower Impact: Easier on the wrists and shoulders compared to traditional push-ups.
- Focuses on Upper Body and Core: Targets your chest, arms, and core, helping improve posture and strength.
- Versatile: Can be done with various elevated surfaces at home or at the gym.
Why Should Moms Try Incline Push-Ups?
If you’re a mom trying to squeeze in a workout between busy schedules, the Incline Push-Up is ideal. Here’s why it’s great for your fitness journey:
- Accessible for All Fitness Levels: Whether you’re a beginner or intermediate, incline push-ups allow you to start at a lower intensity and build strength gradually.
- Improves Posture: Many moms experience back pain or poor posture from daily activities like carrying kids or sitting at a desk. Incline push-ups help strengthen your chest, shoulders, and core, leading to better posture and less discomfort.
- Time-Efficient: This is a quick exercise that you can add to your daily routine without taking up too much time, which is essential for busy moms.
- Low-Impact: If you’re recovering from pregnancy or an injury, incline push-ups are a great way to start strengthening your body without putting too much pressure on your joints.
How to Do an Incline Push-Up: Step-by-Step
Here’s a simple breakdown of how to do an Incline Push-Up to maximize its benefits and avoid mistakes:
Step 1: Set Up Your Elevated Surface
Find a sturdy surface like a bench, step, or even your couch. The surface should be about knee-height or slightly lower. Make sure it’s stable to avoid accidents.
Step 2: Position Your Hands
Place your hands on the elevated surface, about shoulder-width apart. Keep your fingers spread wide to distribute your weight evenly.
Step 3: Engage Your Core
Straighten your body so that a straight line forms from your head to your heels. Engage your core by tightening your abdominal muscles and glutes.
Step 4: Lower Your Chest
Slowly lower your chest toward the elevated surface by bending your elbows at a 45-degree angle. Go as low as you can while keeping your form intact.
Step 5: Push Back Up
Push through your palms to raise your body back up to the starting position. Keep your core tight and avoid letting your hips sag.
Common Mistakes to Avoid
Although the Incline Push-Up is a beginner-friendly move, it’s still easy to make mistakes that could compromise your form. Here’s how to avoid them:
- Sagging Hips: Make sure to engage your core to prevent your hips from drooping toward the floor. Keep your body in a straight line throughout the movement.
- Hands Too Wide or Narrow: Keep your hands shoulder-width apart to maintain balance and work your chest and shoulders evenly.
- Flaring Elbows: Your elbows should form a 45-degree angle as you lower your body. Don’t let them flare out to the sides, as this can put unnecessary strain on your shoulders.
How Many Incline Push-Ups Should I Do?
Start with a manageable number of reps, and gradually increase as your strength improves. Here are some recommendations based on your fitness level:
- Beginners: 5-10 reps per set, 2-3 sets
- Intermediate: 10-15 reps per set, 3-4 sets
- Advanced: 15-20 reps per set, 4-5 sets
Take a break between sets to catch your breath and maintain good form.
Benefits of Incline Push-Ups for Moms
Here’s why incline push-ups should be part of your fitness routine:
- Strengthen Upper Body Muscles: This exercise targets the chest, shoulders, and triceps, helping to improve muscle tone and strength.
- Core Engagement: As you stabilize your body, your core works hard to maintain balance, which strengthens your abdominal muscles and lower back.
- Low-Impact Option: Ideal for moms who may have had recent pregnancies or those dealing with joint issues, incline push-ups offer a gentle but effective way to build strength.
How to Modify Incline Push-Ups for Different Fitness Levels
Don’t be discouraged if the standard incline push-up feels too challenging at first. You can modify the exercise to suit your fitness level:
- Knee Push-Ups: If you’re just starting, try doing incline push-ups on your knees instead of your feet. This reduces the weight you’re pushing up, making it easier.
- Elevate Hands More: Start by using a higher surface (like a kitchen counter) to make the push-up even easier, and work your way down to lower surfaces as you get stronger.
- Slow It Down: If you’re looking to add more intensity, slow down the movement to increase the time under tension, which will help build strength more effectively.
How to Incorporate Incline Push-Ups Into Your Routine
Here are a few ways to add incline push-ups to your weekly workouts:
- Quick Morning Routine: Do a set of incline push-ups every morning to start your day with strength and energy.
- Strength Circuit: Pair incline push-ups with other bodyweight exercises, like squats and lunges, for a full-body strength workout.
- Core-Focused Routine: Include incline push-ups as part of a core-strengthening circuit to target your abdominals and back.
Key Takeaways
- Incline Push-Ups are a fantastic low-impact exercise for building upper body strength and core stability.
- Perfect for beginner moms or anyone looking to ease into traditional push-ups.
- They improve posture and tone muscles, all while being gentle on your wrists and shoulders.
Frequently Asked Questions (FAQ)
Q1: Can I do Incline Push-Ups every day?
If you’re just starting out, it’s best to give your muscles a day of rest between workouts. However, as you get stronger, you can do them more frequently.
Q2: Can Incline Push-Ups help with back pain?
Yes! By strengthening your core and upper body, incline push-ups can improve posture and reduce back pain caused by weak muscles.
Q3: How do I make Incline Push-Ups more challenging?
To increase difficulty, lower the surface you’re pushing off from or add more reps and sets to your workout.
Conclusion
Incline Push-Ups are an excellent, beginner-friendly exercise that can help busy moms build strength in their upper body, core, and shoulders. They’re easy to modify and can be done anywhere, making them perfect for a quick and effective workout. Incorporate this move into your fitness routine, and enjoy the benefits of improved strength, posture, and overall health.
