Desk Push Ups
The desk push up is a bodyweight strength exercise targeting the pectoral muscles, performed using a desk as an inclined surface. It offers a beginner-friendly modification of the traditional push up, engaging the chest, triceps, and front deltoids while reducing the load compared to floor-based variations.
How to do it
- Stand facing a desk and place your hands on the edge slightly wider than shoulder-width apart.
- Step your feet back to create a comfortable incline angle with your body straight from head to heels.
- Engage your core and bend your elbows to lower your chest toward the desk, keeping your body in a straight line.
- Push back up to the starting position by straightening your arms fully.
- Repeat for the desired number of repetitions.
Form cues
- Keep your body in a straight line
- Engage your core muscles
- Lower your chest toward the desk
- Press through your palms
- Keep your elbows tucked slightly
Breathing: Inhale as you lower your chest toward the desk, exhale as you push back up to the starting position.
Common mistakes
- Sagging hips, which strains the lower back
- Flaring elbows out wide, which puts unnecessary stress on shoulder joints
- Not using a full range of motion, which limits muscle engagement
- Moving too quickly, which reduces control and effectiveness
Muscles worked
Primary: pectorals. Secondary: triceps, delts.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45 s
Build muscle
3-4 sets x 8-12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your shoulders or wrists, stop immediately and choose a gentler variation.
- If you have a history of wrist or shoulder injuries, please check with a professional before starting this exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel the work primarily in your chest, with secondary engagement in your triceps and shoulders.
What if my desk slides?
Ensure your desk is pushed against a wall or heavy enough to remain stable before you begin.
Can I do this if I'm a total beginner?
Yes, desk push ups are an excellent starting point because the incline reduces the amount of body weight you have to lift.