Exercise description of the incline pushup.  Learn about the incline pushup with video and pictures.  Also learn how the incline pushup can improve your sports performance.

Primary muscles worked:   Pecs

Synergist Muscles:  Triceps, Deltoids

Mechanics:  Compound

Equipment:  Smith Machine Or Bench

How to perform the exercise:  The athlete should place feet together and grab either a smith machine bar or bench approximately one to two feet elevated off of the ground with hands placed six inches past shoulder width on each side. The athlete will then bring their chest towards the bar bending the elbows so that upper arms stay in line with the back. When the athlete's chest has touched the bar, the athlete should press back up until the arms have reached full extension. Once at full extension, the athlete may attempt another incline pushup.

Spotting the exercise:  The spotter for the incline pushup should kneel at the athlete's side with their hand on the athlete's chest or standing beside the athlete with one arm around their waist. Note that this actual touching of the athlete is not necessary unless he or she requires added assistance in performing the lift. Also make sure that the athlete is comfortable with the hand placement as all individuals may not be comfortable with hands on the chest or around the waist.

Sport specific application:  Incline pushups can be seen in some form during MMA or wrestling. As these combatants are in different positions throughout their bouts, the chest, shoulders, and triceps all need to work together to get out of various holds and moves. Overall, inline pushups can be great for athletes who are new to weight training as the difficulty is far less than the traditional pushup. It will also allow the athlete to learn proper technique and form before progressing to the traditional pushup.