When you first start your fitness journey, the standard push up on the floor can feel impossible. The question of are incline push ups easier is one that every beginner, and even some experienced lifters, ask at some point. The short answer is a definitive yes, and the reason lies in basic physics and biomechanics.
Understanding the Incline Push Up
An incline push up involves placing your hands on an elevated surface, such as a wall, a sturdy chair, or a workout bench, while keeping your feet on the ground. This simple change in angle shifts the focus of the exercise and alters the resistance you have to overcome. Instead of pushing your entire body weight horizontally, you are working against a fraction of that weight determined by the height of the incline.
Why Incline Variations Reduce Difficulty
The primary factor that makes are incline push ups easier is the redistribution of your body weight. When you lean forward, gravity pulls you toward the ground, but the incline counteracts this force. The higher the surface, the more of your weight is supported, and the less resistance you face. This makes the movement more accessible for those who lack the upper body strength required for a full push up.
Reduced Load: Studies suggest that an incline position can reduce the load on your muscles by up to 70% compared to a standard push up, depending on the height of the surface.
Joint Friendly: Because there is less weight bearing down, the pressure on your wrists, shoulders, and elbows is significantly reduced, lowering the risk of injury for newer lifters.
Core Stability: While the movement is easier, it still requires you to brace your core to keep your body in a straight line, making it a safe way to build foundational stability.
Progression and Muscle Activation
It is important to note that while are incline push ups are easier, they are not inferior. They serve as the perfect starting point for building the strength necessary for more advanced variations. As you get stronger, you can lower the incline—moving from a high chair to a low bench, and eventually to the floor. This progressive overload ensures continuous muscle development without overwhelming your system.
Common Mistakes to Avoid
Even though the exercise is modified, proper form is crucial to reap the benefits and avoid injury. A common error when performing incline push ups is to let the hips sag toward the floor or to pike the hips too high. You should maintain a straight line from your head to your heels. Additionally, flaring your elbows out to the sides can strain the shoulder joints; keep them tucked at about a 45-degree angle to protect your joints and engage the correct muscles.
