Incline Push-Up

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Place your hands slightly wider than shoulder-width on a stable elevated surface and step your feet back.
• Establish a straight line from your heels to your head, engaging your core and glutes.
• Lower your chest under control toward the elevated platform, keeping your elbows tucked at roughly 45 degrees.
• Push yourself back to the starting position powerfully, keeping your hips aligned and body rigid.

Common mistakes

• Sagging the hips or letting the lower back arch due to poor core engagement.
• Flaring the elbows out wide to the sides, which increases stress on the shoulders.
• Performing partial repetitions by not lowering the chest close enough to the elevated surface.

Frequently asked questions

Who is the incline push-up best suited for?

This exercise is excellent for beginners as the incline reduces the percentage of body weight being lifted, making it easier to learn proper form.

How does the height of the incline affect the difficulty of the exercise?

The higher the elevated surface, the less body weight you have to push, making the exercise easier.

Related exercises