Monday, November 9, 2015

Push-Up (Incline)


Target MusclesPectoralis major (mid chest), Anterior deltoids, Triceps
Starting Position:
1. Place your feet on a bench or chair and face the floor with your upper body.
2. Place your hands directly out to your sides, fingers facing forward.
The Movement:
1. Slowly push your body upwards until you are parallel with the floor.
2. Slowly bring your body back to the starting position with your nose inches from the floor.
Tips:
• Keep your hips perfectly straight. If you lift your hips to generate leverage, you will risk lower-back strain.
• Do not arch your back as you push yourself upwards or you will reduce the amount of work done by the chest.
• Do not bounce yourself off the floor. Again, this reduces the amount of chest work and risks injury to the chest muscles.
• Keep your palms facing forwards and your wrists straight.
Variations:
Wide grip: Using an arm spacing one and a half times shoulder width apart places more emphasis on the pectorals (especially the outer part) and less on the triceps.
Narrow grip: Using a shoulder-width arm spacing places more em­phasis on the triceps and the inner pectorals.