Incline Push Up
- Beginner
- Bodyweight
The incline push up is the most common regression of the standard push-up. By placing the hands on a bench, box, or step, the angle reduces how much bodyweight you press, which makes the rep accessible to beginners while still training the chest, triceps, and front shoulders through a full range. As strength builds, the hands move lower to gradually progress toward a floor push-up.
How to do the Incline Push Up
- Place your hands on a bench or sturdy box, slightly wider than shoulder-width, with arms straight.
- Walk your feet back until your body forms a long line from your head to your heels.
- Brace your core and squeeze your glutes so your hips don't sag or lift through the rep.
- Lower your chest toward the bench by bending your elbows at about a 45-degree angle from your torso.
- Stop just before your chest touches the bench, then press through your palms back to the start.
- Lock out the arms at the top with your shoulder blades spread, then start the next rep.
Muscles worked
- Primary:
- Chest
- Secondary:
- Triceps
Why train it
- Builds chest, triceps, and front-shoulder strength at a beginner-friendly load.
- Provides a clear progression path toward a floor push-up.
- Reinforces full-body bracing in the push-up position.
Common mistakes
- Flaring the elbows out wide, which strains the front shoulders and reduces chest engagement.
- Letting the hips sag toward the bench, which removes core tension and overloads the lower back.
- Cutting the range short by lowering only halfway, which skips the deepest chest work.
- Looking up and craning the neck instead of keeping the head in line with the spine.
Frequently asked questions
What muscles does the Incline Push Up work?
The Incline Push Up trains the chest as the main target. Expect the triceps to take some of the load as well.
What equipment do I need for the Incline Push Up?
None. The Incline Push Up is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Incline Push Up suitable for beginners?
Yes. The Incline Push Up is rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.
Can I do the Incline Push Up at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Incline Push Up one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Incline Push Up should I do?
Three to four sets taken within a rep or two of failure. There is no weight to add here, so progress by slowing the lowering phase, pausing at the hardest point, or moving to a harder variation once you can clear 15 clean reps.
What are good alternatives to the Incline Push Up?
Cable Bench Press, Decline Machine Chest Press, and Dumbbell Bench Press train the same primary muscles as the Incline Push Up. Pick whichever one matches the equipment in front of you.