Scan to open on your phonegymvim.app/exercises/incline-push-up

Incline Push Up 7s · no sound

Incline Push Up

A push-up performed with hands raised on a bench or box — the easier on-ramp to a full bodyweight push-up.

Primary muscle
Chest
Equipment
Bodyweight
Difficulty
Beginner
Movement
Push
Share

How to do it

  1. Place your hands on a bench or sturdy box, slightly wider than shoulder-width, with arms straight.
  2. Walk your feet back until your body forms a long line from your head to your heels.
  3. Brace your core and squeeze your glutes so your hips don't sag or lift through the rep.
  4. Lower your chest toward the bench by bending your elbows at about a 45-degree angle from your torso.
  5. Stop just before your chest touches the bench, then press through your palms back to the start.
  6. Lock out the arms at the top with your shoulder blades spread, then start the next rep.

Common mistakes

  • Flaring the elbows out wide, which strains the front shoulders and reduces chest engagement.
  • Letting the hips sag toward the bench, which removes core tension and overloads the lower back.
  • Cutting the range short by lowering only halfway, which skips the deepest chest work.
  • Looking up and craning the neck instead of keeping the head in line with the spine.

Muscles worked

Primary
Chest
Secondary
Triceps

Same movement, other equipment

Cable Bench Press Beginner Cable Bench Press Chest Cable Machine Cable Chest Press Beginner Cable Chest Press Chest Cable Machine Cable Decline Bench Press Beginner Cable Decline Bench Press Chest Cable Machine Cable Incline Bench Press Beginner Cable Incline Bench Press Chest Cable Machine

Similar exercises

Archer Push-Up Advanced Archer Push-Up Chest Bodyweight Bodyweight Elevated Push Up Intermediate Bodyweight Elevated Push Up Chest Bodyweight Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight Decline Push Up Beginner Decline Push Up Chest Bodyweight Incline Dumbbell Flyes With A Twist Intermediate Incline Dumbbell Flyes With A Twist Chest Bodyweight

Good to know

What muscles does the Incline Push Up work?
Mainly the chest. It also works the triceps.
What equipment do you need for the Incline Push Up?
None. It is a bodyweight exercise.
Is the Incline Push Up good for beginners?
GymVim rates it beginner.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod