Incline Push-Up
Horizontal push, bodyweight, chest
The incline push up is a push up with the hands on a bench or table. Raising the hands takes some of the body weight off, so it trains the chest, triceps and front delts with less load than a floor push up. It suits beginners building toward a full push up.
Setting up
- Stand facing a sturdy bench and place the hands on its edge, a little wider than the shoulders.
- Walk the feet back until the body is in a straight line from head to heels.
How to do an incline push-up
- Brace the belly and squeeze the glutes.
- Bend the elbows and lower the chest toward the edge of the bench.
- Keep the elbows about 45 degrees from the body.
- Press back up until the arms are straight.
- Keep the body in one line throughout.
Breathing. Breathe in as you lower and breathe out as you press up.
Muscles worked
- Mainly
- Chest
- Also
- Triceps, front delts and abdominals
Common mistakes
- Hips sagging. A sagging plank takes the work off the chest, so brace the belly and squeeze the glutes.
- Leading with the head. The chest should reach the bench first, so keep the neck long.
- Stopping halfway down. Half reps build half the strength, so lower until the chest nearly touches the edge.
Easier and harder
- Easier
- Wall Push-Up
- Harder
- Push-Up, Decline Push-Up
Guide
