The thirteenth in a series by Scot Willingham.

@##=#<1,R>@##=#13 Incline Pushups

Muscles worked:
Primary: Pectoralis major
Secondary: Pectoralis minor, serratus anterior, anterior deltoids, triceps
Equipment: Bench or Swiss ball

Soapbox lecture: You would think that a pushup would be a pretty obvious exercise. I mean, we’ve all been doing them since the first coach yelled out, “Give me 20!” But we’ve invented some pretty ingenious ways to pump out those 20 without ever using our chest muscles. The most glaring example is what I call “The Worm”. This is where the exerciser lowers themself almost to the ground and then raises up the shoulders only, so that they look like the Sphinx. Then with a flop or a humphf, they “worm” up the lower half so that it is even with the shoulders. Not good. But it does make for a great break move.

Back to that pushup.

Get off the ball. Remember that box or STEP? Well, get it out. (for those who skipped ahead refer back to pages 12-13) If it’s a STEP, great. If it’s box, it should be a wooden or metal box with hopefully a skin-friendly covering on the top. If not, I would suggest those great Fox gloves you’ve been meaning to wear. Make sure that it is stable and on a surface where it will not slide. (Wet tile is out)
Put your hands on either side of the box with only the heel of your hand on the top. Your fingers should be draping off either side but with enough of your palm on top to support your weight. the position should feel as if you are on the hoods of your bike. The hands should be shoulder width apart. If not, get a box that allows this.

Walk your feet back until you are on your toes and your body is straight from your shoulders down to your feet on a 45 degree angle to the floor. You should feel long but not stretched out. Activate your abs so that you don’t sag in the middle. Feel as if you are pulling your belly button up into your back.
Now, for a key element. Feel your shoulders. Are they up around your ears? Then let them drop down your back and slightly together. When you did that, did your abs sag? Then pull them back in.

Maintaining that position, slowly bend your elbows straight back until they are even with your sides. Your upper arms should be next to your ribcage. Think as if you were lowering the middle of your chest to the floor, not your chin. If you are reaching for that box with your chin, then don’t. Look up slightly.
Now extend your arms slowly until you come back to the starting position, but do not completely straighten your arm. You want to keep tension on the muscles. Repeat for 12 to 15 reps.

Alternatives: If you don’t have a box, use a sturdy chair or stool or bench. If you use a bench, face the narrow end so that your hands drape off either side and are shoulder width apart. Always test an unfamiliar piece of furniture before you use it. If you have the slightest feeling that it will give way, move on. It’s not worth the risk. Leave that for the racing season.

Simpler version: do a regular pushup on the floor, or do a pushup on your knees. As long as you can squeeze out 12 to 15 reps using PERFECT form, it’s all good.

Key point: Before you do the advanced version, warm up your wrists by circling your hands in either direction and then twisting your hands as if you were wringing out a wet towel. Do both directions.

Safety tip: If you have any carpal tunnel issues, DON’T DO THE ADVANCED EXERCISE.

Advanced version: Instead of a box, use the Swiss ball. But be prepared, it will move and this will put a lot of stress on your forearms, wrists, shoulders, and ego. The set up is the same except that you put your hands on the ball about shoulder width apart and with the fingers pointing out to the sides. You should feel secure on the ball. The surface is very sticky and your weight will push into the ball giving you a better grip.
But, like I said, it will move. Your job is to keep it from moving and once you have that, to do 15 pushups.

Individual Bias: I love this version because it really makes you use your shoulder and clavicular stabilizers which are extremely key in a lot of cycling. Especially when you take a header. Of course, the old tuck and roll is the best way to handle that.