Incline Push Ups
Incline Push Ups is a bodyweight strength exercise targeting the pectorals. Using an elevated surface reduces the relative bodyweight load, making this variation ideal for beginners developing upper body pressing strength and push-up technique.
How to do it
- Place your hands on an elevated surface slightly wider than shoulder-width and step your feet back to form a straight body line.
- Engage your core and keep your back flat.
- Lower your chest toward the surface by bending your elbows.
- Press back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Form cues
- Keep your body in a straight line
- Keep your elbows tucked near your ribs
- Lower your chest to the surface
- Press firmly through your palms
- Maintain a neutral neck position
Breathing: Inhale as you lower your body, and exhale as you press back up to the starting position.
Common mistakes
- Sagging hips, which strains your lower back
- Flaring elbows out to the sides, which can irritate shoulders
- Moving only the head, which prevents full muscle engagement
- Using a surface that is too low, which may be too difficult to maintain form
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders.
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
Take care if…
- If you experience sharp pain in your shoulders or wrists, stop the movement and choose a higher surface or a gentler variation.
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 in your chest, shoulders, and the back of your arms (triceps).
How high should the surface be?
A stable surface like a sturdy countertop or a heavy bench works best. The higher the surface, the easier the movement will be.
Can I do this every day?
It is best to allow 48 hours of recovery between sessions to let your muscles repair and grow stronger.