Incline Push-Up

Beginner

Pectorals

Body Weight

What Incline Push-Up really gives you is chest thickness through a full range, driven by pure bodyweight leverage.

How to do Incline Push-Up

Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
Push body up until arms are extended. Repeat.

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Incline Push-Up Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.

Common Incline Push-Up Mistakes

Rushing reps so gravity does most of the work

Take two to three counts on the lowering phase of every rep.

Flaring the elbows straight out to the sides

Keep the upper arms nearer 45 degrees from the torso.

Easier and Harder Than Incline Push-Up

Harder progression

Roller Seated Single Leg Shoulder Flexor Depresor Retractor

Swap Incline Push-Up For

Lever Standing Chest Press

Dumbbell Decline Bench Press

Cable Lying Fly

Incline Push-Up — Frequently Asked Questions

How do you do the Incline Push-Up?

Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms. Push body up until arms are extended. Repeat. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Incline Push-Up work?

The Incline Push-Up primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.

How many sets and reps of the Incline Push-Up should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Incline Push-Up good for beginners?

Yes. The Incline Push-Up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Incline Push-Up?

Try the Lever Standing Chest Press, Dumbbell Decline Bench Press or the Cable Lying Fly. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.