Incline Push-Up
Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Chest, with support from Shoulders, Triceps. It requires bodyweight and is best suited to beginner lifters.
Beginner level · Equipment: Bodyweight · Compound · Push
Primary muscles: Chest Secondary muscles: Shoulders, Triceps
How to perform Incline Push-Up
- Step 1. Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
- Step 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.
- Step 3. Push body up until arms are extended. Repeat.
Sample sets & reps for Incline Push-Up
- 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
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