Also known as: elevated push-up, bench push-up, inclined push-up, incline press-up, bench incline push
What is Incline Push Up?
An Incline Push Up is a bodyweight pressing variation done with hands on an elevated surface that reduces load. It primarily targets the chest and triceps while engaging the core, shoulders, lats, and glutes. Difficulty: easy - ideal for beginners building strength before flat push-ups.
How to Do Incline Push Up
- Set hands: Place hands slightly wider than shoulder-width on a stable bench or box, arms straight and perpendicular to your torso for a secure base.
- Align body: Tuck tailbone, brace your core and squeeze glutes so your body forms a straight line from head to heels; keep neck neutral.
- Descend controlled: Inhale and bend elbows, keeping them tucked no wider than 45 degrees; lower until your chest touches the bench with control.
- Pause and press: Pause briefly at the bottom, then exhale and drive through the palms to straighten arms while maintaining full-body tension.
- Adjust difficulty: To progress, lower the elevation or move to flat push-ups; to regress, raise the bench height or widen hand placement for support.
Muscle Groups
Core, Triceps, Chest, Shoulders, Latissimus, Glutes
Description
Place your hands on an elevated surface, such a box or bench. Hands a slightly wider than shoulder width apart, arms straight, and perpendicular to your body. Legs together, extended behind you.Tuck your tailbone (Posterior Pelvic Tilt) Your body should form a straight line from your head to your heels.
Create total body tension, brace the core, squeeze the glutes. Maintain this position throughout, and keep your neck neutral.
Inhale at the top, and begin bending your elbows, keeping them tucked into your body, not wider than 45 degrees. Stay tight as you descend, and lower your body until your chest touches the box or bench. Don’t let your hips sag at any point.
Pause at the bottom, and then push yourself up, exhaling and driving down into the bench. It can help generate tension by screwing your shoulders into their sockets (think about squeezing your armpits and screwing your hands outward).
Full extend your arms at the top, squeezing the triceps. Repeat for repetitions.
Note : Control the difficulty by adjusting the height at which you elevate your hands. As you get stronger working your way closer to the floor.
Progressions and Regressions
- Negative Knee Push Up
- Negative Push Up
- Knee Push-Up
- Incline Push Up (current)
- Push Up
- Uchi Mata Push-Up
- Band Resisted Push Up
Frequently Asked Questions
What are the main benefits of incline push-ups?
Incline push-ups build pressing strength with less shoulder strain than flat push-ups. They strengthen chest and triceps while improving shoulder stability and core tension, making them ideal for beginners and rehab progressions.
What common mistakes should I avoid when doing incline push-ups?
Common mistakes include letting the hips sag, flaring elbows wide, and rushing the descent. Maintain a straight line, tuck the tailbone, keep elbows tucked, and move slowly to protect shoulders and maximize muscle engagement.
How do I progress from incline push-ups to harder variations?
Progress by lowering the elevation, increasing reps, adding tempo or pauses, then advance to flat push-ups and decline push-ups. You can also add weight or perform single-arm regressions as strength improves.