Incline Push-up
The incline push-up is a bodyweight exercise targeting the lower portion of the pectoral muscles. Using an elevated surface reduces the load compared to a standard push-up, making it suitable for beginners or as a warm-up variation.
How to do it
- Place your hands on an elevated surface such as a bench or step, slightly wider than shoulder-width apart.
- Extend your legs behind you so your body forms a straight line from head to heels.
- Lower your chest toward the surface by bending your elbows, keeping them at a 45-degree angle from your body.
- Pause when your chest nearly touches the surface, then push back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your body in a straight line
- Keep elbows tucked at 45 degrees
- Engage your core muscles
- Lower chest toward the surface
- Push through your palms
Breathing: Inhale as you lower your body toward the surface and exhale as you push back up to the starting position.
Common mistakes
- Sagging your hips, which puts unnecessary strain on your lower back
- Flaring elbows out wide, which can cause shoulder discomfort
- Bending only at the neck, which prevents full muscle engagement
- Using a surface that is too low, which may cause you to lose form
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 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 option.
- If you have a history of wrist or shoulder discomfort, check with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this exercise?
You should primarily feel the work in your chest, with some effort in your shoulders and the back of your arms.
What if a bench is too hard?
Try using a higher surface like a sturdy countertop or a wall to make the movement easier.
Can I do these every day?
It is better to allow 48 hours of recovery between strength sessions to let your muscles adapt and grow.