How to Do Incline Push-Ups With Perfect Form

Incline push-ups are a bodyweight exercise that puts special emphasis on the muscles in your chest. Perform the incline push-up with your hands on a bench, countertop, stability ball, or other elevated surface. Hold your body in a high plank position, keeping your back and legs in a straight line; bend your elbows, and lower your body with the same movement pattern you would use for a traditional push-up.

Incline push-ups are a useful chest exercise to incorporate into your strength-training program. Benefits of regularly performing incline push-ups include:

• Incline push-ups build upper-body strength. Incline push-ups activate multiple muscle groups throughout your upper body, including your anterior deltoids, pectoralis major, and triceps.
• Incline push-ups target your lower chest muscles. While the decline push-up variation puts more emphasis on your upper chest, the incline push-up prioritizes your lower chest muscles.
• Incline push-ups increase stability. Incline push-ups use your core muscles and lower back muscles as stabilizers. With practice and good form, incline push-ups also activate the obliques on the sides of your abdomen and the erector spinae muscles in your back.
• Incline push-ups are easier to perform than standard push-ups. The incline push-up variation puts more weight on your lower body than a standard push-up, allowing you to practice with less strain on your arms and shoulders. If you’re new to push-ups, consider starting with the incline push-up or another easy variation like the knee push-up.

For incline push-ups, begin by performing 2–3 sets of 10–20 repetitions, focusing on maintaining good technique.

1. 1. Place your hands on a secure elevated surface such as a bench or stair. Keep your legs straight and hip-width apart. Your toes should be flexed and in contact with the floor. Your hands should be slightly wider than shoulder-width apart.
2. 2. Grip the elevated surface with your hands, and rotate your shoulders outward to engage your lats.
3. 3. Pre-tension your shoulders and hips while engaging your core. Squeeze your quads and glutes. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this position.
4. 4. For the downward movement, pull your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower toward the elevated surface.
5. 5. Lower your body until your upper arms are even with your back. Your elbows should be 45-degrees away from your body, and your wrists should be under your elbows.
6. 6. Pause for a second at the bottom of the movement.
7. 7. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows.
8. 8. Your shoulder blades should protract as you push to the top of the movement.
9. 9. Finish the repetition by squeezing your chest and triceps.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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