Incline Push Up With Bench

Muscles worked

Setup

1. Place your hands on the edge of a stable bench 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 squeeze your glutes to stabilize your pelvis and prevent lower back arching.

How to do it

1. Inhale as you slowly lower your chest toward the bench by bending your elbows at a 45-degree angle relative to your torso.
2. Lower yourself until your chest nearly touches the bench, maintaining a controlled 2-second descent.
3. Exhale as you powerfully push through your palms to return to the starting position, fully extending your arms.
4. Maintain a rigid plank position throughout the entire movement.

Form checklist

• Keep your neck neutral by looking at a spot slightly ahead of the bench.
• Avoid letting your hips sag or your glutes pike upward.
• Ensure your elbows don't flare out 90 degrees to protect the shoulder joints.
• Keep your weight distributed through the heels of your hands.

Pro tips

• Imagine trying to 'bend' the bench with your hands to create extra tension in your lats and chest for better stability.
• Focus on driving your shoulder blades down and back throughout the movement to maximize pectoral engagement.

Make it harder

• Perform the movement on a lower surface to increase the percentage of body weight being lifted.
• Add a 2-second pause at the bottom of the movement to eliminate momentum.

Frequently asked

What muscles does the incline push up with bench work?

The incline push up with bench 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 with bench?

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

Is the incline push up with bench good for beginners?

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

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