Smart Workout Diary

Incline Push-Up

The incline push-up is a bodyweight pressing exercise performed with the hands on an elevated surface. It primarily trains the chest while also working the triceps and front shoulders, and it supports upper-body pushing strength and control.

Demonstration

Incline Push-Up — demonstration 1
Incline Push-Up — demonstration 2

Instructions

  1. Place your hands shoulder-width apart on a stable elevated surface, such as a bench.
  2. Walk your feet back until your body forms a straight line from head to heels.
  3. Brace your abdomen and lower your chest toward the surface by bending your elbows.
  4. Keep your elbows angled slightly back rather than flared directly to the sides.
  5. Press through your hands to return to the straight-arm position without letting your hips sag.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Calisthenics
Mechanics
Compound
Equipment
Bench
Difficulty
Beginner

Technique tips

  1. Choose a surface height that allows controlled repetitions with a straight body line.
  2. Keep your neck neutral by looking slightly ahead of your hands.
  3. Use a smooth, controlled lowering phase instead of dropping toward the surface.
  4. Exhale as you press up and inhale as you lower.
Exercise library