Tire Incline Push Up

Instructions for proper form

Begin in a prone position with your hands on the tire at shoulder-width apart. Keep your body in a straight line from head to heels. Engage your core and glutes. Lower your chest towards the tire, bending your elbows while keeping them at a 45-degree angle to your body. Press back up to the starting position, fully extending your arms. Make sure to breathe in on the way down and exhale as you push back up.

Common mistakes to avoid

Avoid letting your hips sag or piking your hips up; maintain a straight line from head to heels. Do not place your hands too far forward or too close together. Ensure your elbows are not flaring out to the sides too much to prevent shoulder strain.

Benefits

Specific benefits of the exercise

The Tire Incline Push Up specifically targets the pectoralis major, improving upper body strength and stability, particularly in the chest.

Expected results and timeframe

With regular practice, individuals can expect increased muscle tone in the chest and overall upper body strength within 4 to 6 weeks, depending on the frequency of workouts..

Who this exercise is best for

This exercise is best for beginners looking to build upper body strength and enhance overall fitness levels.

Scientific studies supporting its effectiveness

Research suggests that bodyweight exercises like push-ups can improve muscle endurance and promote hypertrophy in upper body muscles. Studies indicate that incorporating incline variations may help target specific muscle fibers more effectively.

Variations

Beginner modifications

If necessary, perform the exercise with your knees on the ground or on a lower elevated surface to reduce resistance and adapt it to your strength level.

Advanced progressions

To increase the difficulty, elevate the tire higher or add a weighted vest to increase resistance, or try explosive push-ups by pushing off the tire and get some air.

Integrations

Complementary exercises

Complementary exercises include bench dips, planks, and tricep extensions to further enhance upper body strength.

Super set recommendations

Consider supersetting Tire Incline Push Ups with exercises like bent-over rows or dumbbell shoulder presses for a comprehensive upper body workout.

Sample workout routines

A sample workout routine could include: 3 sets of 10-15 Tire Incline Push Ups followed by 3 sets of 10-12 dumbbell rows and 3 sets of planks for time.

Exercise combinations

Combine the Tire Incline Push Up with lunges or squats for a full-body workout that incorporates both upper and lower body strength.

Best time to do this exercise in your workout

This exercise is best performed at the beginning of your workout when your muscles are fresh to maximize strength gains and ensure proper form.