Incline Push-Up
A horizontal push variation performed with hands elevated on a bench that targets the lower chest and triceps to build upper body strength; commonly used as a regression from floor push-ups.
About Exercise
Equipment
Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Abs, Lower Back
Accessory Muscles
Glutes
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Lower Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Abs
3/10Lower Back
3/10Erector Spinae
Glutes
2/10Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place hands shoulder-width apart on the edge of a sturdy bench or box. Step feet back to form a straight line from head to heels with arms fully extended.
- Inhale and lower your chest toward the bench edge by bending the elbows.
- Keep elbows tucked at roughly 45 degrees to the torso.
- Descend until the chest is just above the surface of the bench.
- Exhale and drive through the palms to extend arms back to the start.
- Maintain a rigid plank position with glutes and core engaged throughout.
Coaching Tips
Form Cues
- Body like a plank
- Elbows 45 degrees
- Squeeze glutes
- Push the bench away
Breathing
Inhale as you lower the chest toward the bench, and exhale as you press back up.
Tempo
2-1-1
Range of Motion
Lower until the chest is within a few centimeters of the bench; fully extend arms at the top without hyperextending.
Safety
Safety Notes
- Ensure the bench is stable and will not slide
- Keep wrists neutral to avoid strain
Spotting
Not recommended; simply step one foot forward if muscle failure occurs.
Common Mistakes
- Hips sagging
- Elbows flaring wide
- Head jutting forward
- Short range of motion
When to Avoid
- Shoulder impingement
- Wrist injuries
- Acute elbow pain
Flexibility Needed
- Shoulder flexion above 90 degrees
- Wrist extension to 60 degrees
Build Up First
- Basic plank hold ability
- Proper push-up form awareness
Also known as
Elevated Push-Up, Bench Push-Up, Hands Elevated Push-Up
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