Incline Push-Up
The incline push-up is a push-up variation performed with the hands on a worktop, bench or other solid raised surface. It is the bridge between the wall push-up and the floor push-up, and the difficulty rises step by step as the surface gets lower.
| Primary muscles |
|
|---|---|
| Secondary muscles |
|
| Movement pattern | push |
| Level | Beginner |
| Equipment | A sturdy, non-slip raised surface (worktop, bench or step) |
| How to perform |
|
| Breathing | Breathe in as you lower and out as you push. |
| Common mistakes |
|
| Easier variation | Choosing a higher surface, or going back to the Wall Push-Up |
| Harder variation | Lowering the surface, or moving on to the full push-up on the floor |
| Alternative | Wall Push-Up |
| Caution | Anyone with sensitive wrists should set the angle of the palms to a comfortable position or use push-up bars; if pain appears in the shoulder, raise the surface, and consult a specialist if the pain persists. |
An exercise like a staircase
The strength of this variation is that it can be adjusted: a kitchen worktop, a solid table, the seat of a bench and finally a low step each mean a move one rung down. The more the body angles over, the more load the arms take; that way the road from the Wall Push-Up to the full push-up is divided into small, measurable steps.
Master it before you go lower
If you can do 3 sets of 10-12 clean repetitions at one height, you have passed a reasonable threshold for moving to the next height down. The measure of a clean repetition does not change: body straight from head to heel, descent controlled, chest coming close to the surface. Sacrificing form for numbers does not speed up progress; it only reinforces the fault.
A detail of safety
Making sure the surface you choose will not slide is the most important precondition for this exercise. Chairs on wheels, light stools and furniture on slippery floors are not suitable. A worktop against a wall, or a heavy bench, are the safest options.
Related terms: Wall Push-Up, Push-Up, Dumbbell Bench Press, Pectoralis Major