Eccentric Only Incline Push Up

Welcome to AH7, where we’re all about pushing your limits and achieving those fitness goals! Today, we’re diving into the exciting world of the Eccentric Only Incline Push Up. If you’re looking to sculpt those muscles, boost your upper body strength, and rock that confident posture, this exercise is your secret weapon. In this article, we’re going to break down the nitty-gritty of how to master this move, target those key muscles, and set you up for success. So, let’s jump right into it and discover the power of the Eccentric Only Incline Push Up!

How to Perform the Eccentric Only Incline Push Up

1. Prep Your Gear: Grab a sturdy incline bench and set it at an angle that challenges you but also suits your fitness level.
2. Get in Position: Place your hands slightly wider than shoulder-width apart on the bench and extend your legs behind you. Keep your body in a straight line from head to heels.
3. Lower Slowly: This is where the magic happens. As you inhale, begin to lower your chest towards the bench in a controlled manner. Take your time – this is the eccentric phase.
4. Pause and Feel the Burn: Once your chest is close to the bench, hold the position for a moment. Feel those muscles working hard.
5. Reset Your Position: Now, reset your starting position by using your knees or toes. Don’t rush this – quality over quantity!
6. Repeat the Reps: Aim for around 8 to 12 repetitions per set. Focus on maintaining proper form throughout each rep.

Targeted Muscles

The Eccentric Only Incline Push Up is a powerhouse move that primarily targets your chest, giving you those enviable pecs you’ve been craving. But that’s not all – it also engages your shoulders and triceps in a big way, sculpting that upper body to perfection.

Tips for Maximum Gains

1. Start Slow: Don’t go all out on your first attempt. Gradually increase the incline angle as you build strength.
2. Engage Your Core: Tighten those abs during the entire movement to stabilize your body.
3. Breathe Right: Inhale as you lower, exhale as you push back up. Breathing is key to maintaining control.
4. Form Over Reps: It’s better to perform a few perfect reps than rush through with sloppy form.
5. Mind-Muscle Connection: Visualize the muscles you’re working. This mental focus can enhance your results.
6. Consistency Pays Off: Incorporate this exercise into your routine regularly for the best results.

FAQs

Q1: How is the Eccentric Only Incline Push Up different from a regular push-up?
A: While both exercises work similar muscles, the eccentric phase – the slow lowering motion – in the Incline Push Up intensifies muscle engagement and boosts strength.

Q2: Can beginners do this exercise?
A: Absolutely! Start with a shallow incline and work your way up as you become more comfortable and stronger.

Q3: How often should I do this exercise?
A: Aim for 2-3 times a week, allowing a day of rest in between sessions for muscle recovery.

Q4: Should I use a weighted vest for added resistance?
A: It’s an option, but perfect your form first before adding extra weight.

Q5: Can women benefit from this exercise?
A: Absolutely! The Eccentric Only Incline Push Up is effective for everyone, regardless of gender.

Q6: Will this help reduce arm flab?
A: Yes, this exercise helps tone and strengthen your arms, reducing the appearance of flabbiness.

Q7: Is it normal to feel sore after doing this exercise?
A: Yes, muscle soreness is a sign of your muscles working and adapting. Take it as a good sign!

Q8: Can I do this at home without an incline bench?
A: You can use a stable surface like a sturdy table or elevated platform as an alternative to an incline bench.

Q9: How long does it take to see results?
A: Results vary, but with consistent effort, you could start noticing changes in a few weeks.

Q10: Can I combine this with other upper body exercises?
A: Of course! Just make sure to plan your workouts to avoid overworking the same muscle groups.

Remember, the Eccentric Only Incline Push Up is about challenging yourself, growing stronger, and feeling amazing in your own skin. So, let’s get pushing and make those gains!