STRENGTH TRAINING

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Incline Push-ups

By RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Incline push-ups up the ante on the standard method by elevating your feet. The incline adds weight, and thus intensity, at the bottom of your movement—the toughest part of the push-up.

Muscles Worked
Chest (upper)

Starting Position
Stand with your back toward a flat bench which is firmly bolted to the floor. Note: Do not do this exercise using a moveable piece of furniture. Place your hands flat on the floor with arms extended and put your feet up behind you on the bench, so that you are in a plank position with your feet elevated. Your weight should be on your toes and hands, and your shoulders directly over your hands; keep your center engaged to maintain a flat back (see Photo 1).

Exercise

  1. From the starting position, do a standard push-up, bending your elbows to lower your chest to the floor while keeping your back flat and a straight line from the top of your head to your feet. At the bottom of your push-up, your feet will be significantly higher than your head—so as you lower your chest, resist gravity by maintaining a continuous pace (see Photo 2).
  2. Once your chest is just a couple of inches from the floor, press back up to the starting position, using a single, smooth movement (see Photos 3 and 4).
About Mike Clausen: Clausen is the founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E. and N.A.S.M. certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.