Incline Push-Up
Easier than a regular push-up! Great for beginners and building upper body strength. Modify incline to adjust difficulty.
The Incline Push-Up is a compound exercise that mainly works the chest and triceps, with help from the back. You'll need: incline bench.
Required Equipment
Incline Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Chest (pectoralis major, sternal head)
Incline Push-Up Variations and Alternatives
How to do the Incline Push-Up
Position yourself facing an incline platform, such as a sturdy bench or step.
Place your hands on the edge of the platform slightly wider than shoulder-width apart, with arms straight but not locked out.
Step your feet back until your body is in a straight line from head to heels, with weight on the balls of your feet to form a plank position.
Engage your core and glutes to maintain a neutral spine and prevent your hips from sagging or piking up.
While keeping your elbows slightly tucked in, slowly lower your chest towards the platform by bending your elbows.
Lower down until your chest is close to the platform, ideally forming at least a 90-degree angle at the elbows.
Push through the palms of your hands, extending your elbows to return to the starting position. This completes one repetition.
Perform the desired number of repetitions and sets, ensuring you maintain good form throughout the exercise.
Remember to breathe in as you lower down and breathe out as you push back up. Keep the movements controlled, avoiding any jerky motions or loss of form. Adjust the incline to increase or decrease the difficulty as needed, with a higher incline making the exercise easier and a lower incline increasing the challenge.
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Incline Push-Up FAQs
What muscles does the Incline Push-Up work?
The Incline Push-Up mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Incline Push-Up?
Incline bench.
Is the Incline Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Incline Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Incline Push-Up variations and alternatives?
Similar exercises include the Weighted Push-Up, Close-Grip Push-Up, Decline Diamond Pike Push-Up and Decline Diamond Push-Up.
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