pushchest

Incline Push-Up

An easier push-up variation with your hands elevated on a sturdy surface, reducing the amount of bodyweight you press.

Equipment: bodyweight

How to do it

1Place your hands shoulder-width apart on a sturdy bench, step, or low table, and walk your feet back until your body forms a straight line from head to heels.
2Lower your chest toward the surface by bending your elbows at roughly a 45-degree angle to your torso.
3Push back up to the starting position without letting your hips sag or pike up.

Common mistakes

Using a surface that isn't stable, which can slip or tip under load.
Letting the hips drop toward the floor instead of keeping a straight line through the torso.

Sets & reps by goal

Goal	Sets	Reps	Rest
Strength	3-4	4-6	2-3 min
Build muscle	3-4	8-12	60-90 sec
General fitness	3-4	12-15	45-60 sec

Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.

Frequently asked questions

Is the Incline Push-Up safe for beginners?

Yes. The Incline Push-Up is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.

What muscles does the Incline Push-Up work?

The primary mover is your chest. As a push movement, it also involves your shoulders and triceps.

How do I make the Incline Push-Up harder as I get stronger?

Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.

Related exercises

Learn more

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