Incline Push-Ups
Incline push-ups are a press with the hands on a raised surface that reduces loading compared with floor push-ups.
CHEST · PUSH
How it is executed
- Place your hands on a bench or sturdy surface with feet on the ground.
- Keep a straight line from head to heels.
- Lower your chest toward the bench by bending your elbows, then push back up to the starting position.
- Muscles worked
- Chest
- Primary muscle
- Lower chest
- Equipment
- Bodyweight
- Movement pattern
- Push
- Difficulty
- Intermediate
- What it is for
- HypertrophyStrength
Common mistakes
- Letting the pelvis sag: keep the body moving as one unit.
- Using a moving support: secure the surface.
- Moving only the head forward: lower the chest toward the support.
Frequently asked questions
- What height should you use?
- Use a height that lets you keep the body and hips aligned. A higher surface usually makes the rep easier.
- Can you use a chair?
- Only if it cannot slide or tip. A fixed bench or secured bar is easier to stabilize.
- How do you progress to the floor?
- Gradually lower the support once you complete a set without losing alignment or shortening the descent.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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