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
- Choose support
Use a bench or platform that cannot slide or tip.
- Hand placement
Place your palms slightly wider than shoulder width on the platform, with secure contact at the edge.
- Foot distance
Step your feet back to form a straight inclined line from head to heels.
- Preparation
Brace your abdominals and position your shoulders over your hands without leaving your hips behind.
- Lower
Bend your elbows diagonally backward and bring your chest toward the bench edge.
- Press
Exhale as you push the platform away, raising your chest and hips together.
- Adjust repetitions
Repeat while balanced at the top; choose a higher support if alignment breaks down.
Key technique points
- Check support stability first.
- Keep a straight line from heels to head.
- Direct your chest toward the bench edge.
- Bend your elbows at a comfortable diagonal angle.
- Do not hang your fingers from a slippery edge.
- Choose height according to movement quality.
Common mistakes
Using unstable support
Do not start on a sliding chair or wheeled surface; shifting hand support disrupts descent control.
Leaving the hips behind
Do not keep your chest away from the bench and only bend your arms; move your whole body as an inclined plank.
Reaching the head forward
Do not try to reach the bench edge with your forehead; keep your neck aligned and bring your chest closer.
Choosing too low a surface
Do not insist on a low platform if you cannot maintain a clean plank; raise the support to reduce arm loading.
Flaring the elbows
Do not swing your elbows directly sideways along the edge; maintain a comfortable upper-arm angle to your torso.
Incomplete palm contact
Do not grip the edge with only your fingertips; establish full-palm support on a sufficiently wide surface.
Frequently asked questions
Incline Push-up: why is “Using unstable support” a mistake?
Do not start on a sliding chair or wheeled surface; shifting hand support disrupts descent control.
Incline Push-up: why is “Leaving the hips behind” a mistake?
Do not keep your chest away from the bench and only bend your arms; move your whole body as an inclined plank.
Incline Push-up: why is “Reaching the head forward” a mistake?
Do not try to reach the bench edge with your forehead; keep your neck aligned and bring your chest closer.
Incline Push-up: why is “Choosing too low a surface” a mistake?
Do not insist on a low platform if you cannot maintain a clean plank; raise the support to reduce arm loading.
Incline Push-up: why is “Flaring the elbows” a mistake?
Do not swing your elbows directly sideways along the edge; maintain a comfortable upper-arm angle to your torso.
Incline Push-up: why is “Incomplete palm contact” a mistake?
Do not grip the edge with only your fingertips; establish full-palm support on a sufficiently wide surface.
What should I focus on when doing Incline Push-up?
Check support stability first. Keep a straight line from heels to head. Direct your chest toward the bench edge. Bend your elbows at a comfortable diagonal angle. Do not hang your fingers from a slippery edge. Choose height according to movement quality.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.