Incline Push-up

A push-up variation that elevates the upper body to reduce the load, ideal for beginners.

Beginner · Recommended Sets: 3 sets x 12-15 reps · Lower Chest, Triceps, Front Delts

Incline Push-up — Points to Check Today

  • Brace your core so your hips don't sag — If your body bends, you end up using only your shoulders instead of your chest. (Letting the lower back arch so the belly drops toward the platform)
  • Keep elbows at 45 degrees to your torso — Flaring them wide strains the front of your shoulders. (Flaring the elbows out to shoulder height)
  • Use push-up bars if your wrists hurt — Bearing weight with bent-back wrists causes pain. (Continuing through pain with the wrists bent back)

Incline Push-up — How to Do It / If You're New

  1. Place your hands slightly wider than shoulder-width on a sturdy, waist-height surface like a bench, stairs, or a solid table. The higher the surface, the easier it is.
  2. Step both feet back and support yourself on your toes, bracing your core and glutes so your head, back, hips, and heels form a straight line.
  3. Inhale as you bend your elbows and lower slowly until your chest nearly touches the platform. Keep your elbows at 45 degrees to your torso.
  4. Exhale and push off the platform to return to the starting position. As you get comfortable, move to a lower platform to increase the difficulty.