Incline Push-Up

Alternatives

• Push-Up (Knees)
• Negative Push-Ups
• Resistance Band Chest Press

Summary

The incline push-up reduces resistance by elevating the hands, making it easier than a full push-up while still effectively targeting the chest and shoulders. It’s a key stepping stone toward full push-ups.

Benefits of the Incline Push-Up

• Easier than a standard push-up
• Builds strength in the chest, shoulders, and arms
• Improves core stability
• Scalable by adjusting hand elevation
• Great for beginners or warm-ups

Incline Push-Up Muscles Worked

• Primary: Pectorals
• Secondary: Triceps, Anterior Deltoids, Core

Instructions

1. Place your hands on a bench, box, or step at shoulder-width
2. Step your feet back into a straight plank position
3. Keep your body in a straight line from head to heels
4. Bend your elbows and lower your chest toward the bench
5. Keep your elbows angled at about 45 degrees
6. Press back up to the starting position
7. Repeat for the desired number of reps

Common Mistakes

1. Letting the hips sag or pike up
2. Bending at the neck instead of the chest
3. Flaring elbows too far out
4. Using a surface that’s too high or too low
5. Not engaging the core throughout the set