Incline Push-Up
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The Incline Push-Up is a bodyweight strength exercise performed by placing hands on an elevated surface like a bench or box and lowering the chest toward it before pushing back up, reducing the load compared to floor push-ups. Its primary purpose is to build upper body pressing strength while emphasizing the lower chest and shoulders. It mainly targets the chest and shoulders, with secondary engagement of triceps and core, making it ideal for beginners, those rehabbing injuries, or anyone scaling up to standard push-ups.
How to Perform Incline Push-Up
- 1Position your hands on an elevated surface (bench or sturdy box) shoulder-width apart, fingers pointing forward, arms straight.
- 2Step your feet back so your body forms a straight line from head to heels, engaging your core.
- 3Keep your head, neck, and spine neutral, gazing slightly forward.
- 4Inhale as you bend your elbows to lower your chest toward the surface, keeping elbows at a 45-degree angle to your body.
- 5Lower until your chest is just above the surface or you feel a stretch in your chest.
- 6Exhale as you press through your palms to extend your arms and return to the starting position.
- 7Repeat for desired reps, maintaining a straight body line throughout.
- 8Key form tips: Avoid sagging hips or arching your back—squeeze glutes and core; don't flare elbows wide; common mistake is incomplete range of motion—lower fully for best results.