Incline Push-Up
A push-up with your hands raised — the best way to build up to full push-ups.
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Muscles worked
Target
Also works
- Equipment
- Bodyweight, Bench, table or sturdy chair
- Level
- Beginner
- Tempo
- Lower 2 s · Lift 1 s
How to do the incline push-up
- 1Put your hands on the edge of a bench or sturdy table, just wider than your shoulders.
- 2Walk your feet back until your body is one straight line.
- 3Lower your chest to the edge, elbows angled back about 45°.
- 4Push back up to straight arms.
When to pick it: Pick it if regular push-ups are too hard yet. Use a lower surface over the weeks until you reach the floor.
Form cues
- Body stays straight
- Chest leads
- Lower surface = harder
Common mistakes
- Hips sagging or piking
- Elbows flared wide
- Half reps
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
More chest exercises
All chest exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.