Exercise guide · Chest

Incline Push-up

The incline push-up trains the chest, triceps, and front shoulders with less resistance than a floor push-up. Raising the hands makes the movement accessible while preserving a strong, straight-body pressing pattern.

Targets: Chest
Equipment: Bodyweight
Type: Compound

Step by step

How to do the Incline Push-up

Place both hands slightly wider than shoulder width on a stable bench or elevated surface.
Walk the feet back until the body forms a straight line from head to heels, then brace the abdomen and glutes.
Bend the elbows and lower the chest toward the edge of the surface under control.
Pause just above the surface while keeping the shoulders down and the body rigid.
Press through both palms until the arms are straight without letting the hips sag.

Form cues

Body stays in one line
Brace before lowering
Chest toward the edge
Press the bench away

Common mistakes

Using an unstable or slippery surface
Letting the hips sag or pike
Flaring the elbows directly sideways
Shortening the range by leading with the head

Muscles worked

Primary

Chest

Secondary

Triceps and Front delts

Safety: Use a stable surface that cannot slide or tip. Choose a height that allows a controlled full range and stop for sharp wrist, elbow, shoulder, or chest pain.

Alternatives

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