Chest · Incline push
Incline Push-ups
Incline push-ups are push-ups with your hands on a bench, box or step. Raising your hands moves your body toward vertical, so you press less of your weight than on the floor. They are the standard stepping stone from wall push-ups to full push-ups and a good way to train the chest at higher reps.
Also known as: Hands-elevated push-ups, Bench push-ups, Incline press-ups
- Muscle group
- Chest
- Movement pattern
- Incline push
- Type
- Compound
- Equipment
- Bodyweight, Bench
- Difficulty
- Beginner
What muscles does the incline push-ups work?
Primary movers
- Pectoralis major
- Anterior deltoid
Assisting muscles
- Triceps brachii
- Serratus anterior
- Rectus abdominis
The mid and lower chest do most of the pressing, with the front delts and triceps helping. The lower chest gets a little more work than in a floor push-up because your body angle points the press downward.
The serratus anterior stabilises the shoulder blades and the abs and glutes hold the plank line. Keep them braced so the hips do not fold.
The surface height controls difficulty. A higher surface is easier, a lower one is harder, so you can progress in small steps.
It is also useful for lifters with sore wrists or shoulders, because the angle lowers the load without changing the movement.
How to do the incline push-ups
Setup
- 1
Place your hands on the edge of a stable bench, box or step, slightly wider than your shoulders.
- 2
Walk your feet back until your body forms a straight line from head to heels.
- 3
Brace your abs and squeeze your glutes.
- 4
Check that the bench cannot slide.
Execution
- 1
Lower your chest to the edge of the bench with your elbows at about 45 degrees.
- 2
Touch your chest, not your chin, to the bench.
- 3
Keep your hips in line with your shoulders and heels.
- 4
Press back up until your arms are straight.
- 5
Use a lower surface as you get stronger.
Common incline push-ups mistakes
Letting the hips sag or pike
The body stops being a straight line and the core work drops.
The fix: Squeeze your glutes and keep your ribs down.
Flaring the elbows
It strains the front of the shoulders.
The fix: Keep your elbows at about 45 degrees.
Short reps
Stopping halfway reduces the chest stretch.
The fix: Lower until your chest touches the bench.
Feet too close
The body bends at the hips and the exercise gets easier than it should be.
The fix: Walk your feet back until you have a straight line.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 10–20 | Bodyweight, moderate bench height | 60 s |
| Progression | 3–4 | 8–15 | Lower surface each week | 60–90 s |
| Beginner | 2–3 | 8–12 | High surface, slow tempo | 60 s |
Use incline push-ups to build toward your first full push-up: lower the surface step by step as your reps climb. Experienced lifters can use them for high-rep chest volume at the end of a session.
Running the incline push-ups in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayIncline Push-ups variations and alternatives
Wall Push-ups
EasierEven less body weight to press.
Knee Push-ups
AlternativeA floor push-up with a shorter lever.
Push-ups
HarderThe standard push-up on the floor.
Decline Push-ups
HarderFeet elevated for the upper chest.
Dumbbell Bench Press
AlternativeA weighted press for when push-ups feel too easy.
Frequently asked questions
Are incline push-ups easier than regular push-ups?
Yes. Raising your hands reduces the share of body weight you press.
What height should I use?
Pick one where you can do 10 to 15 reps with good form, then lower it over time.
Do incline push-ups work the upper chest?
No. They bias the lower and mid chest. Decline push-ups work the upper chest more.
When should I move to floor push-ups?
When you can do about 15 to 20 clean reps on a low surface.
Hercules tracks every incline push-ups you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play