Strength Training · Bodybuilding · Calisthenics
Incline Push-Up
The incline push-up is a push-up with your hands on a raised surface. It trains your chest, shoulders, and triceps while making the movement easier than a floor push-up.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Place your hands slightly wider than shoulder-width on the bench.
- Walk your feet back until your shoulders are above your hands, with your arms straight.
- Lower your chest toward the bench with your elbows angled about 30–45 degrees from your sides.
- Press through your palms to return to straight arms.
Form cues
- Keep your body straight from head to heels.
- Exhale as you press.
- Keep your weight even between hands.
Common mistakes
- Reaching with your chinLook slightly ahead of your hands so your chest, not your face, approaches the bench.
- Bouncing off the benchSlow the descent enough to reverse direction without using contact for momentum.
- Shrugging your shouldersKeep space between your shoulders and ears throughout the repetition.
Safety
A sliding or tipping bench can cause a fall. Continuing past fatigue can increase strain on your wrists and shoulders as control deteriorates.
- Test the bench for sliding or tipping before putting your full weight on it.
- Use a dry hand-contact surface and a nonslip floor.
- End the set when you can no longer control the descent.
- Step toward the bench before taking your hands off it.
If you have wrist or shoulder pain, use a higher support or ask a physiotherapist for guidance before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 8–15 reps
- Rest
- 45 sec
Choose a support height that leaves you able to do about two more controlled repetitions at the end of each set.