How to Do Hip Height Incline Push-ups
Hip height incline push-ups are a variation of the traditional push-up that involves elevating your hands on a surface at hip height. This exercise targets the chest, shoulders, and triceps while reducing the load compared to a standard push-up, making it suitable for beginners or those looking to focus on form.
Step By Step Guide to Properly Execute Hip Height Incline Push-ups
- Starting Position
- Stand facing a sturdy surface at hip height, such as a bench or table. Place your hands shoulder-width apart on the surface, ensuring your body forms a straight line from head to heels.
- Execution
- Lower your chest towards the surface by bending your elbows, keeping them at a 45-degree angle to your body. Maintain a straight line from head to heels throughout the movement.
- Top Position
- Pause briefly when your chest is close to the surface, ensuring your body remains aligned and your core is engaged.
- Lowering Phase
- Push through your palms to extend your elbows and return to the starting position, maintaining control and alignment.
Benefits of Hip Height Incline Push-ups
- Improves upper body strength, particularly in the chest, shoulders, and triceps.
- Enhances core stability and balance.
- Offers a scalable option for those building up to full push-ups.
Common Mistakes to Avoid
- Allowing hips to sag or rise, which can lead to poor form and reduced effectiveness. Keep your body in a straight line.
- Flaring elbows too wide, which can strain the shoulders. Keep elbows at a 45-degree angle.
- Rushing through the movement, which can compromise form. Perform each rep with control.
Follow these steps and tips to master hip height incline push-ups with proper form and efficiency.
FAQ About Hip Height Incline Push-ups
10-15 reps, 3-4 sets. The incline makes these easier than floor push-ups, so higher reps work well. If you can do 15 comfortably, lower the surface height. Progress from hip height to knee height to floor over 4-6 weeks.
Hip height is about 90-100cm, like a kitchen counter or sturdy table. The higher the surface, the easier the exercise. Start at hip height if regular push-ups are too hard, then work down to knee height, then to the floor as you get stronger.
One of the best starting points. They teach the push-up movement pattern with reduced load, which is better than knee push-ups because you maintain the full plank position. I start all my beginner athletes here before progressing to lower surfaces.
Chest, front delts, and triceps, same as regular push-ups but with less bodyweight load. The higher angle shifts slightly more work to the lower chest compared to flat push-ups. Core still works to maintain the plank position throughout the movement.
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