How to do the Incline Push-Up
Primary: Chest, Triceps · also works Front Delts, Core. Also called: elevated push up, bench push up.
Step by step
- 1
Place your hands on a sturdy bench, box, countertop, or wall slightly wider than shoulder-width.
- 2
Walk your feet back until your body forms a straight line from head to heels.
- 3
Bend your elbows to lower your chest toward the edge of the surface.
- 4
Press back up until your arms are straight.
- 5
Lower the surface height over time to make the exercise harder.
Coaching cues
- The higher the hands, the easier the push-up
- Keep your body rigid like a plank
- Lead with your chest, not your chin
Common mistakes
- Using an unstable surface that can slide
- Letting the hips drop toward the surface
- Standing too upright so the movement becomes too easy
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Incline Push-Up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Incline Push-Up work?
Primary: Chest, Triceps. Secondary: Chest, Triceps, Front Delts, Core
How many sets and reps of Incline Push-Up should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Incline Push-Up?
Same movement pattern, different equipment: Knee Push-Up, Push-Up, Band Chest Press, Machine Chest Press, Decline Push-Up, Diamond Push-Up.
Is the Incline Push-Up good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.