Incline Push Ups
Equipment Needed
About This Exercise
A push up variation performed with hands elevated on a bench or step. The incline angle reduces the load compared to standard push ups, making it a great progression for beginners or a useful warm-up for advanced athletes.
How to Perform
- 1
Setup
Place your hands slightly wider than shoulder-width apart on a bench, step, or elevated surface. Walk your feet back so your body forms a straight line from head to heels.
- 2
Lower
Bend your elbows to lower your chest toward the edge of the bench. Keep your elbows at roughly a 45-degree angle from your body.
- 3
Bottom Position
Lower until your chest nearly touches the bench. Maintain the straight line from head to heels throughout.
- 4
Press Up
Push through your palms to extend your arms and return to the starting position. Fully extend your arms at the top.
Form Tips
- •Keep your body in a straight line — no sagging hips or piking up
- •Elbows at 45 degrees, not flared out wide
- •Engage your core and squeeze your glutes throughout
- •Control the movement in both directions
Common Mistakes to Avoid
- •Letting the hips sag toward the floor
- •Not going low enough to the bench
- •Placing hands too narrow or too wide
- •Using a surface that is too high, making the exercise too easy
Muscles Worked
Primary
Secondary
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