Incline High-Bar Push-Up
Elevate your push-up game! This incline variation is easier on the wrists while still building serious upper body strength.
The Incline High-Bar Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders. You'll need: push up bars.
Required Equipment
Incline High-Bar Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Incline High-Bar Push-Up Variations and Alternatives
How to do the Incline High-Bar Push-Up
High Bar Incline Push-Up Instructions
Starting Position:
Stand facing the parallel bars.
Place your hands on the bars, ensuring they are shoulder-width apart.
Walk your feet back so your body forms a straight line from your head to your heels. Your feet should be together.
Keep your core engaged and your body straight.
Movement Instructions:
1. Lowering Phase:
Slowly bend your elbows to lower your body toward the bars.
Keep your elbows at about a 45-degree angle from your body.
Lower yourself until your upper arms are parallel to the ground or until you reach a comfortable position.
2. Pushing Phase:
Press through your hands to push your body back up to the starting position.
Extend your arms fully while keeping your body straight.
Avoid locking your elbows at the top.
Tips:
Maintain a tight core throughout the movement to ensure proper body alignment.
If you are a beginner, you can modify the exercise by keeping your feet closer to the bars or lowering the angle by using a lower surface.
Keep your head neutral and avoid looking up too high.
Aim for controlled movements to maximize the effectiveness of the exercise.
Repetitions:
Start with 5-10 repetitions and gradually increase as you feel more comfortable with the movement.
Incline High-Bar Push-Up FAQs
What muscles does the Incline High-Bar Push-Up work?
The Incline High-Bar Push-Up mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Incline High-Bar Push-Up?
Push up bars.
Is the Incline High-Bar Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Incline High-Bar Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Incline High-Bar Push-Up variations and alternatives?
Similar exercises include the Weighted Push-Up, Deep Push-Up Hold, Parallel-Bar Deep Push-Up and Elevated Pike Push-Up from Deficit Parallette.
Training calculators
Work out the numbers behind your training before your next session.