Push-ups are one of the foundational bodyweight exercises we incorporate in nearly every training program in our personal training clients’ exercise prescriptions. One variation we would like to highlight this week is the incline eccentric push-up.
To execute this movement properly, place your hands on an inclined surface and “screw” your hands into the handles to create tension and retract your shoulder blades. Lower yourself under control using a five-second eccentric tempo, then press back up and fully lock out your elbows, as demonstrated in the reference video above. This variation is an effective, joint-friendly way to build strength and can be performed in various settings, such as at a local gym or in your home. Many of our clients also appreciate that the increased angle in which the hands are placed reduces wrist stress and is an efficient way to practice optimal form and technique throughout the movement. Give it a try and see how many quality reps you can perform.
Push-ups are among the most common exercises used in fitness assessments in school, military, and law enforcement settings to evaluate an individual’s physical activity capabilities. Beyond measuring upper-body muscular endurance, strength, and potential hindrances from a previous injury, push-ups have also been shown to be a strong indicator of cardiovascular health. In fact, research suggests push-up capacity may be a more accurate predictor of cardiovascular disease risk than a submaximal treadmill test.
One well-known study analyzing data from over 1,000 firefighters found a clear relationship between push-up performance and heart health. The more push-ups an individual can perform, the lower their risk of cardiovascular disease.