Barbell Incline Push Up

Instructions for proper form

Start in a prone position with your hands placed on a barbell at shoulder-width and your body straight from head to toe. Engage your core and maintain a neutral spine. Lower your chest towards the barbell by bending your elbows, keeping your elbows at about a 45-degree angle from your body. Press through your hands to return to the starting position, ensuring your body remains straight throughout the movement.

Common mistakes to avoid

Avoid sagging your hips or arching your back, which can lead to injury. Do not let your elbows flare out too much; keep them closer to your body. Make sure to control the movement and avoid bouncing at the bottom of the push-up.

Benefits

Specific benefits of the exercise

Strengthens the pectoralis major, deltoids, and triceps while promoting shoulder stability and improving upper body endurance.

Expected results and timeframe

With consistent training (2-3 times a week), expect increased upper body strength and size in approximately 4-6 weeks..

Who this exercise is best for

Ideal for beginners looking to build strength in the chest and upper body, as well as those who prefer bodyweight exercises as part of their workout regimen.

Scientific studies supporting its effectiveness

Studies have shown that resistance training, including push exercises, can significantly enhance upper body muscular strength and endurance, contributing to overall fitness.

Variations

Beginner modifications

Perform the push-up with the barbell on a lower incline (e.g., against a wall or lower barbell) to reduce intensity, or do them with knees on the ground.

Advanced progressions

Increase the incline of the barbell or perform the exercise with a weighted vest for added resistance. You can also transition to standard push-ups or decline push-ups for greater difficulty.

Integrations

Complementary exercises

Complement with exercises like dumbbell chest presses, tricep dips, and shoulder flies to ensure comprehensive upper body strength training.

Super set recommendations

Super set with dumbbell rows for a balanced push-pull workout, targeting both the chest and back.

Sample workout routines

Incorporate into a full-body workout focusing on upper body exercises, such as performing barbell incline push-ups, dumbbell shoulder presses, and planks.

Exercise combinations

Combine with push-ups and kettlebell swings for a diverse upper body and total-body workout.

Best time to do this exercise in your workout

Best performed in the beginning phase of your workout when energy levels are highest, ideally after a proper warm-up or as part of an upper body-focused session.