Incline Push-up
Overview
How to do it
- 1
Choose an Elevated Surface
Pick a solid bench, countertop, or wall if you want a higher incline. As the incline gets lower, the exercise becomes more difficult.
- 2
Position Yourself
Set your hands on the elevated surface at shoulder width. Keep your palms flat and your fingers facing forward.
- 3
Starting Position
Walk your feet back until your body makes a straight line from head to heels. Tighten your core and glutes so your spine stays neutral.
- 4
Lower Your Body
Breathe in while you bend your elbows and bring your chest down toward the surface. Keep your elbows about 45 degrees from your torso, and do not let them flare out.
- 5
Push Back Up
Breathe out as you drive through your hands and straighten your arms to come back to the start. As you press up, focus on squeezing your chest and triceps.
- 6
Repeat
Complete 10–15 repetitions for 2–3 sets, depending on your fitness level.
Form tips & common mistakes
Keep your abs braced so your hips do not sag and your back does not arch.
Hold a straight body line for the entire rep. Do not let your hips drop or your shoulders shrug.
Use slow, deliberate reps to increase muscle engagement.
Begin with a higher incline, such as wall push-ups, then lower the surface gradually as you get stronger.
Benefits
A good choice if you are new to strength training because it demands less upper-body strength than a traditional push-up.
Works the chest, shoulders, and triceps, helping you build a solid base for other push-up variations.
You need core stability to keep proper alignment, which also improves overall core strength.
The incline position lessens stress on the wrists, shoulders, and elbows, making it a safer choice for people with joint issues.
You can increase the challenge as your strength improves, so you can progress gradually toward standard push-ups.
Muscles worked
Pectoralis Major، Clavicular
Pectoralis Major، Sternal، Anterior Deltoid، Triceps Brachii، Trapezius
Biceps Brachii
Rectus Abdominis، Pectoralis Minor، Serratus Anterior، Obliques، Quadriceps
Erector Spinae، Latissimus Dorsi
