Incline Push-Up On Box

Muscles worked

Setup

1. Place your hands slightly wider than shoulder-width apart on the edge of a stable box or bench.
2. Step your feet back until your body forms a straight line from your head to your heels.
3. Position your shoulders directly over your wrists with your weight on the balls of your feet.

How to do it

1. Inhale and slowly lower your chest toward the box by bending your elbows at a 45-degree angle to your torso.
2. Lower yourself until your chest nearly touches the edge of the box, maintaining a rigid core and neutral spine.
3. Exhale and push through your palms to return to the starting position, maintaining a controlled 2-1-1 tempo (2 seconds down, 1 second pause, 1 second up).

Form checklist

• Keep your core and glutes tight to prevent your hips from sagging or arching.
• Maintain a neutral neck by looking at a spot slightly in front of the box rather than at your feet.
• Ensure your elbows tuck slightly inward rather than flaring out 90 degrees to the sides.
• Keep your shoulder blades retracted (pulled back) as you lower your body.

Pro tips

• Imagine trying to 'screw' your hands into the box to create external rotation and maximize shoulder stability.
• Focus on the mind-muscle connection by squeezing your chest muscles hard at the top of the movement.

Make it harder

• Lower the height of the box or step to increase the percentage of body weight you are lifting.
• Add a pause at the bottom of the rep to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the incline push-up on box work?

The incline push-up on box primarily targets the pectorals, and also works the rotator cuff and serratus anterior as secondary muscles.

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

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

Is the incline push-up on box good for beginners?

The incline push-up on box is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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