Incline push-up
Log this in the trackerA push-up with the hands raised, the standard way to earn a full one.
What it is
A push-up done with the hands on a bench, box or bar. The higher the hands, the less bodyweight the arms carry, which makes the movement scalable to anyone.
Muscles worked
Primary: Chest (pectorals), Triceps. Secondary: Front deltoids, Core.
How to perform it
- Place your hands slightly wider than shoulder-width on a stable raised surface.
- Walk the feet back until your body forms one straight line.
- Lower your chest to the surface with the elbows at about forty-five degrees.
- Press back up to a straight arm, keeping the line from heels to head.
Common form faults
- Hips leading the way up. Brace the trunk and squeeze the glutes so the whole body moves as one plank.
- Using an unstable surface that slides. Use a bench, a windowsill or a bar in a rack. Nothing with wheels.
Programming
8 to 20 reps. Lower the hands a few inches each time a set of fifteen feels easy, and you will reach floor push-ups.
Plan your training
Variations & substitutions
Frequently asked questions
- How do I progress to a full push-up?
- Pick a height where you can do ten clean reps, add reps until you reach fifteen to twenty, then lower the surface and start again.
- Are knee push-ups better?
- Incline push-ups usually are, because they keep the full-body plank you need for the real thing.