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Incline Push-Up Medium

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Chest, with support from Abdominals, Shoulders, Triceps. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Push

Primary muscles: Chest Secondary muscles: Abdominals, Shoulders, Triceps

How to perform Incline Push-Up Medium

  1. Step 1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  2. Step 2. Place your hands on the bar, with your hands about shoulder width apart.
  3. Step 3. Position your feet back from the bar with arms and body straight. This will be your starting position.
  4. Step 4. Keeping your body straight, lower your chest to the bar by bending the arms.
  5. Step 5. Return to the starting position by extending the elbows, pressing yourself back up.

Frequently asked questions

What primary muscles are targeted during the incline push-up?

The incline push-up primarily targets the lower portion of the pectoralis major. By elevating the hands, you shift more of the load onto the chest and reduce the demand on the shoulders.

How should I position my hands and elbows for proper form?

Place your hands slightly wider than shoulder-width on the elevated surface. Keep your elbows tucked at a 45-degree angle to your torso to protect the shoulder joints and maximize chest engagement.

What are the most common mistakes to avoid during this movement?

Avoid letting your hips sag or your lower back arch by maintaining a rigid plank position. Ensure the chest touches the edge of the platform to achieve a full range of motion.

How can beginners use this exercise to progress toward floor push-ups?

Start with a high incline, such as a sturdy table or bench, to reduce the percentage of body weight lifted. Gradually lower the height of the surface as your strength increases until you reach the floor.

What is the recommended set and rep range for building strength?

Perform 3 to 4 sets of 10 to 15 controlled repetitions. Focus on a slow eccentric phase and a powerful push to build foundational upper body endurance and strength.

Sample sets & reps for Incline Push-Up Medium

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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