Incline Pushup
The incline push-up is a bodyweight exercise that targets the lower pectorals and triceps. Elevating the hands reduces the percentage of body weight lifted compared to a standard push-up, making it a suitable progression exercise for beginners.
How to do it
- Place your hands on an elevated surface such as a bench, box, or step, slightly wider than shoulder-width apart.
- Walk your feet back until your body forms a straight diagonal line.
- Lower your chest toward the elevated surface by bending your elbows at a 45-degree angle.
- 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 from head to heels.
- Place hands slightly wider than shoulder-width apart.
- Lower your chest toward the elevated surface with control.
- Keep your elbows tucked at a 45-degree angle.
- Press firmly through your palms to return to the start.
Breathing: Inhale as you lower your chest toward the surface, and exhale steadily as you push back up.
Common mistakes
- Sagging hips causes lower back strain and reduces core engagement.
- Flaring elbows out wide places unnecessary stress on the shoulder joints.
- Bending only from the neck instead of moving the whole body as a single unit.
Muscles worked
Primary: pectorals. Secondary: triceps, delts, core.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3–4 sets × 10–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel wrist discomfort, try placing your hands on the edge of a stable bar or use pushup grips.
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
What height surface should I use?
Start with a higher surface like a sturdy table or countertop to make the movement easier. As you get stronger, you can lower the height to a bench or step.
Why do I feel this in my shoulders instead of my chest?
Check your elbow position. If your elbows flare out wide to the sides, it shifts more work to the shoulders rather than the chest and triceps.
Can I do these every day?
It is best to allow 48 hours of recovery between upper-body strength sessions to let your muscles repair and grow stronger.