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Incline Push-Up

A push-up with hands elevated on a bench or box, reducing the load so beginners can build pressing strength with good form.

Muscle activation

Approximate share of work; varies with grip, stance and tempo.

Primary Secondary

1. Start position
Place your hands on a stable bench or box slightly wider than shoulder width.
2. Mid-rep
Keep your body in one straight line — hips don't sag or pike.
3. End of the movement
Touch your chest lightly to the bench or stop just above it.
4. Common mistake
Hips sagging toward the floor

Incline press on 4 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

Setup

1Place your hands on a stable bench or box slightly wider than shoulder width.
2Walk your feet back until your body forms a straight line from head to heels.
3Squeeze your glutes and brace your abs; the higher the surface, the easier the rep.

Execution

1Lower your chest toward the edge of the bench, elbows about 45° from your torso.
2Keep your body in one straight line — hips don't sag or pike.
3Touch your chest lightly to the bench or stop just above it.
4Push the bench away until your arms are straight.

Inhale on the way down, exhale as you push up.

2-1-1-0 (eccentric-pause-concentric-pause)

Primary

Lower chest

Secondary

Triceps, Front delts, Upper abs

Hips sagging toward the floor
Squeeze glutes and brace the abs; raise the hands higher if needed.
Elbows flared out to 90°
Tuck them to about 45° and keep hands under or slightly outside the shoulders.
Head poking forward to reach the bench
Keep the neck neutral and let the chest touch first.