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Exercise

Incline Push-Up

Also known as: incline pushup, hands elevated pushup, bench incline pushup, elevated hands pushup

Incline Push-Up — position 1Incline Push-Up — position 2

Incline Push-Up is a compound exercise for the chest. Main target: lower chest. Also works: anterior deltoid and triceps lateral head. No equipment needed — just your bodyweight.

EquipmentBodyweight
TypeCompound (multi-joint)
MovementPush
CategoryStrength

Muscles worked

Muscles worked in the Incline Push-Up: primary in bright, secondary in light
Primary
Lower chest
Secondary
Anterior deltoidTriceps lateral head

How to do it

  1. Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
  2. 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.
  3. Push body up until arms are extended. Repeat.

Common mistakes

  • Hips sagging, the body not straight.

Tips

  • The lower the support, the harder: wall, then table, then bench, then floor.

Used in these programs

3-Day Gym Workout Plan for Women

Three sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.

Beginner · 3 times a week · Gym20-Minute Beginner Home Workout

A gentle start: six simple bodyweight moves, 20 minutes, three times a week. Incline push-ups, squats, bridges and planks.

Beginner · 3 times a week · HomePush-Up Progression Plan

Push-ups three times a week: incline, standard, close-grip and feet-elevated — and more reps every week.

Beginner · 3 times a week · Home

Similar exercises

Dips - Chest Version
Bodyweight
Lower chest
Incline Push-Up Medium
Bodyweight
Lower chest
Incline Push-Up Reverse Grip
Bodyweight
Lower chest
Incline Push-Up Wide
Bodyweight
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Korean Dips
Bodyweight
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Straight Bar Dip
Bodyweight
Lower chest

Alternatives with other equipment

Decline Barbell Bench Press
Barbell
Lower chest
Decline Dumbbell Bench Press
Dumbbell
Lower chest
Decline Smith Press
Smith machine
Lower chest
Leverage Decline Chest Press
Machine
Lower chest
Cable Crossover
Cable
Lower chest
Bench Press - With Bands
Bands
Middle chest
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