Incline Push-Up Medium
Incline Push-Up Medium 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
- Bar position
Set a secure bar at a manageable height.
- Shoulder-width grip
Grip approximately beneath your shoulders.
- Step back
Set your feet apart and keep your body long.
- Bend
Bend your elbows to bring your chest toward the bar.
- Bottom control
Brace your abdomen and keep your hips aligned with your shoulders.
- Rise
Push the bar and extend your arms.
- Reset
Reach the top with your body moving as one unit.
Key technique points
- Check the bar hooks first.
- Maintain grip width throughout.
- Do not bend your wrists excessively over the bar.
- Keep elbows in their natural pressing line.
- Do not bend your knees to assist.
- Raise the chest and pelvis together.
Common mistakes
Moving bar
The support that should be fixed moves.
Slipping hands
Pressing width changes.
Chest rising first
The lower back and pelvis lag behind.
Bending knees to rise
The lower body assists the load.
Shrugging toward the ears
The upper support line narrows.
Short head touch
The chest descent remains incomplete.
Frequently asked questions
Incline Push-Up Medium: why is “Moving bar” a mistake?
The support that should be fixed moves.
Incline Push-Up Medium: why is “Slipping hands” a mistake?
Pressing width changes.
Incline Push-Up Medium: why is “Chest rising first” a mistake?
The lower back and pelvis lag behind.
Incline Push-Up Medium: why is “Bending knees to rise” a mistake?
The lower body assists the load.
Incline Push-Up Medium: why is “Shrugging toward the ears” a mistake?
The upper support line narrows.
Incline Push-Up Medium: why is “Short head touch” a mistake?
The chest descent remains incomplete.
What should I focus on when doing Incline Push-Up Medium?
Check the bar hooks first. Maintain grip width throughout. Do not bend your wrists excessively over the bar. Keep elbows in their natural pressing line. Do not bend your knees to assist. Raise the chest and pelvis together.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.