Incline Push-Up

Muscles worked

Setup

1. Place your hands on the edge of a stable bench, step, or elevated surface slightly wider than shoulder-width apart.
2. Step your feet back until your body forms a straight line from your head to your heels.
3. Engage your core and glutes to ensure your hips do not sag or pike.
4. Position your shoulders directly over your wrists.

How to do it

1. Inhale and slowly lower your chest toward the bench by bending your elbows at a 45-degree angle to your torso.
2. Continue the descent until your chest is an inch away from the surface or you feel a deep stretch in the pectorals.
3. Exhale as you push through your palms to return to the starting position using a controlled, steady tempo.
4. Maintain full body tension and avoid locking your elbows out aggressively at the top.

Form checklist

• Keep your head and neck in a neutral position, looking slightly ahead of the bench.
• Ensure your elbows are tucked at a 45-degree angle rather than flared out to the sides.
• Maintain a rigid plank position from head to toe throughout the entire set.
• Distribute your weight evenly across your palms and fingers.

Pro tips

• Focus on 'screwing' your hands into the bench to create external rotation torque, which stabilizes the shoulder joint.
• Think about pulling the bench toward you on the way down to better engage the back muscles and control the eccentric phase.

Make it harder

• Lower the height of the incline surface to increase the percentage of body weight you are lifting.
• Implement a 'tempo' variation by taking 3-4 seconds to lower your body to the bench.

Frequently asked

What muscles does the incline push-up work?

The incline push-up primarily targets the pectorals, and also works the abs, deltoids, obliques, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the incline push-up?

The incline push-up requires no equipment — just your body weight.

Is the incline push-up good for beginners?

Yes. The incline push-up is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps