Incline Push-ups
A push-up with the hands raised on a bench, box or bar and the feet on the floor. Raising the hands takes part of your bodyweight off the arms while still training the chest, triceps and front delts. Choose it to build up to floor push-ups or for high-rep chest work.
Updated
Primary muscles: Chest. Supporting muscles: Triceps, Front Delts. Equipment: Bodyweight, Bench.
Muscles worked
Primary
Secondary
Equipment
BodyweightBench
How to do it
- Set your hands on the edge of a sturdy bench or box, slightly wider than your shoulders.
- Walk the feet back until your body forms one straight line from head to heels.
- Brace the core and squeeze the glutes so the hips stay level.
- Lower the chest to the edge with the elbows about 45 degrees from your ribs.
- Press the bench away until the elbows are straight.
- Keep the body moving as one line.
Watch for
- Hips sagging or piking.
- Elbows flaring straight out to the sides.
- A box or bench that slides under your hands.
Breathing
Inhale as you lower, exhale as you press up.
Tip
Use a higher surface to make it easier and a lower one, such as a step or a low box, as the reps get easy. Move to floor push-ups once 15 clean reps work on a low step.
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