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Incline Push-Up

A push-up with the hands elevated on a bench or bar, reducing the load to build pressing strength and technique on the way to full floor push-ups.

ChestBodyweightHorizontal press
GoLightWeight mediaincline-push-up

Demonstration coming soon

Primary

Pectoralis major

Secondary

Anterior deltoidsTricepsCore

Equipment

Bodyweight

Pattern

Horizontal press

Setup

  1. 01Place the hands slightly wider than shoulder width on a stable bench, box, or bar.
  2. 02Walk the feet back until the body forms a straight line from head to heels.
  3. 03Squeeze the glutes and brace the trunk.
  4. 04Stack the shoulders slightly ahead of the hands.

Execution

  1. 01Bend the elbows and lower the chest toward the edge of the surface.
  2. 02Keep the elbows tracking about 45 degrees from the torso.
  3. 03Touch the chest lightly to the surface or stop just short.
  4. 04Press back to full elbow extension without the hips sagging.

Checkpoints

  • -Body stays in one straight line from head to heels.
  • -Chest, not the face or hips, leads toward the surface.
  • -Full range every rep: chest to the edge, elbows to lockout.
  • -Shoulder blades move naturally, finishing spread at the top.

Common mistakes

  • -Sagging the hips or piking them upward.
  • -Flaring the elbows straight out to the sides.
  • -Shortening range as the set gets hard.
  • -Using a wobbly surface that shifts mid-set.

Programming notes

  • -Use 3 to 4 sets of 8 to 15 reps, lowering the incline as you get stronger.
  • -When you can do 15 clean reps, drop to a lower surface or the floor.
  • -Also useful for high-rep volume work after heavy pressing.

Related exercises

Push-Up

Bodyweight / Chest

Incline Push-Up (On Box)

Bodyweight / Chest

Kneeling Push-Up (Male)

Bodyweight / Chest

Push-Up (Wall)

Bodyweight / Chest

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