Incline Push-Up
Muscles worked
Instructions
- 1Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
- 2Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
- 3Push body up until arms are extended. Repeat.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Incline Push-Up
The incline push-up, hands placed on a raised surface, reduces the relative bodyweight load and emphasizes the lower chest more, making it an excellent entry point toward progressing to a standard floor push-up. The upward-tilted torso lessens the pushing angle and makes the movement more accessible without sacrificing work for the chest, shoulders and triceps.
check_circleBenefits
- check_circleAccessible push-up version for smooth progression
- check_circleGood activation of the lower chest
- check_circleNo heavy equipment needed, just a stable surface
lightbulbExecution tips
- lightbulbThe higher the surface, the easier the exercise
- lightbulbKeep the body perfectly aligned, without sagging the hips
- lightbulbLower until the chest nearly touches the edge
warningCommon mistakes
- warningHips sagging during the descent
- warningRange of motion too short, limiting chest work
- warningHands too wide, stressing the shoulders
helpFrequently asked questions
When should I move to the standard floor push-up?expand_more
Once you can do 15-20 clean incline push-ups, try the floor version with the same quality of execution.
Can I progress in load on this exercise?expand_more
Yes, by gradually lowering the surface height toward the floor, or later adding a weighted vest.
Track your progress
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