Incline Push-up (on Box)

The incline push-up (on box) is a bodyweight exercise that targets the pectoral muscles, with secondary emphasis on the triceps and shoulders. It is performed by placing the hands on an elevated surface, such as a box, and executing a push-up motion.

Quick Facts

How to Do Incline Push-up (on Box)

Follow these step-by-step instructions to perform Incline Push-up (on Box) with proper form and technique.

1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Incline Push-up (on Box) targets helps you integrate it effectively into your training program.

Benefits of Incline Push-up (on Box)

Incorporating Incline Push-up (on Box) into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Pectorals Development: Incline Push-up (on Box) directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Triceps and Shoulders, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Incline Push-up (on Box) build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.

Safety Tips and Precautions

Performing Incline Push-up (on Box) safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Incline Push-up (on Box), complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Incline Push-up (on Box), track these metrics during your workouts: