Incline Push-Up
Incline Push-Up is a bodyweight exercise - closed-chain press exercise involving Pectoralis major, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major, Triceps brachii
- Secondary muscles
- Anterior deltoid, Serratus anterior, Rectus abdominis, Gluteus maximus
- Exercise type
- Bodyweight exercise - closed-chain press
Exercise technique
- Surface
Choose a stable, nonslip bench or platform.
- Hands
Place palms slightly wider than your shoulders.
- Feet
Move your feet back to form a straight body line.
- Lower
Bend your elbows and bring your chest toward the surface edge.
- Alignment
Lower your hips together with your shoulders.
- Press
Push as though moving the platform away.
- Top finish
Reestablish the body line as your elbows extend.
Key technique points
- Choose bench height according to your control.
- Keep the platform from tipping forward.
- Do not sag through your lower back.
- Do not reach your head forward ahead of your chest.
- Use a comfortable elbow angle.
- Keep forefoot support from sliding.
Common mistakes
Unstable bench
The hand support moves during the press.
Sagging lower back
The torso does not move as one unit.
Forward head
The neck approaches the target instead of the chest.
Hips staying back
The movement becomes a short shoulder bend.
Overly flared elbows
The pressing line widens.
Slipping at the edge
The palm contact area shrinks.
Frequently asked questions
Incline Push-Up: why is “Unstable bench” a mistake?
The hand support moves during the press.
Incline Push-Up: why is “Sagging lower back” a mistake?
The torso does not move as one unit.
Incline Push-Up: why is “Forward head” a mistake?
The neck approaches the target instead of the chest.
Incline Push-Up: why is “Hips staying back” a mistake?
The movement becomes a short shoulder bend.
Incline Push-Up: why is “Overly flared elbows” a mistake?
The pressing line widens.
Incline Push-Up: why is “Slipping at the edge” a mistake?
The palm contact area shrinks.
What should I focus on when doing Incline Push-Up?
Choose bench height according to your control. Keep the platform from tipping forward. Do not sag through your lower back. Do not reach your head forward ahead of your chest. Use a comfortable elbow angle. Keep forefoot support from sliding.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.