Advanced Incline Pushups
This is a natural step after regular Incline Pushups. Lowering the base makes this exercise noticeably harder.
The standard for this step is a base around hip height.
This is when your core strength becomes much more important. Some might find that keeping their body aligned is even more difficult than the pushing!
You will need this core strength to do regular Full Pushups. Keep working this progression until you are able to do the Level 3 Standard with an aligned body.
If you reach Full Pushups and realize you cannot do it with an aligned body, revisit this exercise. Use a lower base if necessary. Build alignment with this step.
Feel free to adjust the height of the base as necessary. If you have gymnastic rings, you can lower the straps an inch or two every week as you get stronger - provided you can maintain solid form!
Standards
LEVEL 1: 2 Sets of 20
LEVEL 2: 2 Sets of 30
LEVEL 3: 3 Sets of 35
Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
Once you can do 3 Sets of 35 (Level 3) with GOOD FORM, you are ready to move on to a harder Pushup variation.
Form Cues
Filming yourself and watching back is a good idea for all exercises, but especially this one. You can even review your form as you’re resting between sets. If your butt is too high or your lower back is sagging, adjust as needed and try again!
You may not be able to find something exactly at hip height. That’s okay. Work with what you have. Just make sure the base is safe and secure. Safety first! You can push the object against a wall for extra stability.
Like with Wall Pushups, how you position your hands relative to your body makes a difference. At the bottom position of the exercise, your hands should be next to your chest. If they’re by your shoulders, try to move your feet closer or find a slightly lower base.
Your core strength begins to get tested here. Keep your body firm and straight. Don’t let your lower back sag. These earlier variations will help build a solid foundation for the harder Pushups!
Keep your arms approximately shoulder width apart.
Keep your feet together.
Tutorial
Stand facing your base - it should be approximately hip height.
Lean forward and place your hands on the base. Your arms should be straight.
Descend slowly until your chest gently touches the base. Your hands may brush your chest.
Pause for 1 Second.
Slowly come back up.
Pause for 1 Second.
Repeat
Progression & Regression
To make this exercise harder: A lower base makes this exercise harder. Or you can bring your hands closer together.
To make this exercise easier: A higher base makes this exercise easier. Or you can do these on your knees, if you have an object around knee height.