Incline Push-Up
A push-up with the hands elevated on a bench or box, reducing the load to build toward the full push-up.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 8–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Place hands slightly wider than shoulder width on a sturdy bench or box and walk your feet back until your body forms a straight line.
Brace the core and squeeze the glutes.
Lower your chest toward the edge of the bench, elbows at about 45 degrees.
Touch or nearly touch the bench with the chest.
Push back up to straight arms.
Breathing: Inhale on the way down, exhale as you push up.
Coaching tips
Straight line head to heels
Chest to the edge
Lower surface = harder
Common mistakes
Hips sagging
Head poking forward
Partial range
Safety notes
Make sure the bench or box is stable and won't slide before loading it.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.