Incline Push-Up

Incline Push-Up

Overview

Target Muscle Groups:
Chest, shoulders, triceps.
Equipment:
Body weight.
Difficulty:
Beginner.
Log Type:
Reps and weight.

General Information

Incline Push-Up is a compound bodyweight exercise that primarily targets the pectoralis major (chest), with secondary emphasis on the anterior deltoids (front shoulders) and triceps brachii. It is a beginner-friendly variation of the standard push-up that reduces the load by elevating the hands.

Incline push-ups are ideal for those building up the strength to perform full push-ups. The higher the incline (e.g. a wall or countertop), the easier the movement becomes. As strength increases, the incline can be lowered (e.g. bench or box) to progress toward traditional floor push-ups.

This variation is also a great option for warming up, adding volume without excessive fatigue, or including in circuit-style or rehabilitation workouts. It places less stress on the shoulders and lower back compared to flat or decline push-ups.

Instructions

  1. Stand facing a sturdy elevated surface like a bench, box, or low wall.
  2. Place your hands on the edge, shoulder-width apart, with arms fully extended.
  3. Step your feet back so your body forms a straight line from head to heels.
  4. Brace your core and keep your glutes engaged.
  5. Lower your chest toward the surface by bending your elbows.
  6. Stop when your chest is just above the surface or arms reach about a 90° angle.
  7. Push back up to the starting position, fully extending your arms.
  8. Repeat for the desired number of reps while maintaining straight posture.

Common Mistakes

Hips sagging

Letting your hips drop reduces core activation and stresses the lower back.

Flaring elbows

Allowing elbows to flare out too wide can strain the shoulders and reduce chest engagement.

Shallow depth

Not lowering your chest enough makes the exercise less effective.

Hand placement too high

Placing hands too far above shoulder height shifts tension away from the chest and limits movement quality.

Injuries

Incline Push-Up is a low risk exercise when performed with good form and appropriate incline height.

One possible concern is shoulder strain, especially if the hands are placed too far forward or the range of motion is too deep. Always ensure your shoulders stay in line with or slightly behind your wrists.

Improper core engagement may also lead to lower back discomfort due to sagging hips. To prevent this, maintain a straight, braced posture and avoid arching your lower back.

Frequently Asked Questions

Q: Can I do incline push-ups every day?

Yes, they’re low-impact and suitable for daily practice, especially for beginners.

Q: What surface should I use for incline push-ups?

Any stable and non-slippery surface like a bench, box, or countertop works.

Q: When should I progress to regular push-ups?

Once you can perform 10-15 incline push-ups with good form, you can try lowering the incline or transitioning to the floor.

Overview

Target Muscle Groups:
Chest, shoulders, triceps.
Equipment:
Body weight.
Difficulty:
Beginner.
Log Type:
Reps and weight.