Exercise guide
Incline Push Up With Chair
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
The incline push-up reduces the amount of body weight you lift, making it an ideal entry point for beginners to build foundational strength in the chest, shoulders, and triceps. By elevating the hands, the movement places more emphasis on the lower pectorals while reducing overall joint stress compared to a flat push-up.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a sturdy chair against a wall to ensure it remains stationary throughout the set.
- Place your hands on the front edge of the chair seat, slightly wider than shoulder-width apart.
- Step your feet back until your body forms a straight line from your head to your heels.
- Engage your core and glutes to create a rigid 'plank' position.
How to do it
- Inhale and slowly lower your chest toward the edge of the chair by bending your elbows at a 45-degree angle.
- Lower yourself with a controlled 2-second tempo until your chest is just above the chair seat.
- Exhale and push through your palms to return to the starting position, fully extending your arms without locking the elbows.
- Maintain a neutral neck by looking at the edge of the chair rather than your feet.
Form checklist
- Keep your hips in line with your shoulders; do not let them sag or pike upward.
- Ensure your elbows point diagonally backward rather than flaring out to the sides.
- Maintain a tight core to prevent arching in the lower back.
- Keep your shoulder blades pulled down and back away from your ears.
Pro tips
- Imagine trying to 'screw' your hands into the chair to create external rotation torque, which stabilizes the shoulder joint.
- Focus on squeezing your chest muscles together at the top of the movement for maximum pectoral activation.
Make it harder
- Slow down the lowering phase to 4 seconds to increase time under tension.
- Transition to a lower surface, such as a sturdy coffee table or the bottom step of a staircase, to increase the weight load.
Frequently asked
- What muscles does the incline push up with chair work?
- The incline push up with chair primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the incline push up with chair?
- The incline push up with chair requires no equipment — just your body weight.
- Is the incline push up with chair good for beginners?
- The incline push up with chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.