Kneeling Incline Push-Up
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The Kneeling Incline Push-Up is a bodyweight strength exercise performed by placing hands on an elevated surface like a bench or step while kneeling, then lowering and pressing the chest toward the surface to build upper body pushing power. It primarily targets the chest and shoulders, with secondary engagement of the triceps and core. Ideal for beginners or those progressing from floor push-ups, it reduces bodyweight load to improve form, endurance, and strength without equipment.
How to Perform Kneeling Incline Push-Up
- 1Kneel on the floor facing an incline surface like a bench or sturdy box about knee height, with your hands placed shoulder-width apart on the edge, fingers spread and pointing forward.
- 2Extend your legs straight behind you, feet together or hip-width apart, and position your body in a straight line from head to knees, engaging your core.
- 3Bend your elbows to lower your chest toward the incline surface, keeping your elbows at a 45-degree angle to your torso.
- 4Inhale as you lower until your chest is just above the surface or you feel a stretch in your chest.
- 5Exhale as you press through your palms to extend your arms and push your body back to the starting position.
- 6Pause briefly at the top with arms fully extended but not locked.
- 7Repeat for desired reps, maintaining a straight body line throughout.
- 8Key form tips: Keep your hips level—avoid sagging or piking; squeeze your glutes and core; common mistakes include flaring elbows wide or letting your head drop forward.