Incline Push-up tutorial
The incline push-up is an easier push-up variation with the hands on a box, bench or wall. The higher the hands, the less body weight you move, allowing proper technique while strengthening the chest, shoulders and triceps. It is ideal for beginners who cannot yet do full floor push-ups.
How to perform
- Place your hands slightly wider than shoulder width on the edge of a sturdy bench or box.
- Walk your feet back so your body forms a straight line from head to heels.
- Brace your core and glutes.
- Bend your elbows and lower your chest toward the edge.
- Keep your elbows at about 45 degrees to your body.
- Push through your palms to return to the start.
Breathing: Inhale as you lower and exhale as you push up.
Key tips
- The lower the surface, the harder it gets; reduce the height gradually.
- Make sure the surface is stable and won't slide.
- Keep your head in line with your body rather than looking forward.
Common mistakes
- Hips sagging and lower back arching
- Partial reps without bringing the chest near the surface
- Flaring the elbows far out to the sides
Safety: People with wrist or shoulder pain can start with wall push-ups or use push-up handles to keep the wrists straight.
ChestPrimary muscle
Body weightEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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