Incline Push Up

How to do it

1. Place your hands on the edge of a bench or box slightly wider than shoulder-width.
2. Walk your feet back until your body is a straight line from head to heels.
3. Lower your chest toward the edge with the elbows about 45 degrees from your body.
4. Stop when your chest is just above the edge.
5. Press back up to straight arms.

Tips

• A higher surface makes it easier, lower it step by step as you get stronger.
• Squeeze the glutes to keep the hips in line.

Common mistakes

• Letting the hips sag toward the floor.
• Only bending the elbows a little instead of bringing the chest down.
• Pushing the head forward past the hands.

Muscles worked by the Incline Push Up

• Mid chest Primary32%
• Lower chest Primary13%
• Front delts Secondary13%
• Upper chest Secondary9%
• Triceps (lateral head) Secondary9%
• Triceps (medial head) Secondary6%
• Serratus anterior Minor6%
• Triceps (long head) Minor4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%
• Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Hands high or knees down lower the load and the press angle. The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Incline Push Up alternatives

Same equipment

• Push Up on KneesBodyweight
• Push UpBodyweight

Different equipment

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• TRX Chest PressTRX
• Converging Chest PressMachine

Make it harder

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Spiderman Push UpBodyweight
• Divebomber Push UpBodyweight

Similar exercises

• Clap Push UpBodyweight
• Depth Push UpBodyweight
• Plyo Push Up on BoxBodyweight
• Plyometric Push UpBodyweight

Frequently asked questions

What muscles does the Incline Push Up work?

Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the Incline Push Up good for beginners?

Yes. The Incline Push Up is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Incline Push Up?

For example the Push Up on Knees, Push Up and Kettlebell Push Up. They train mostly the same muscles, some with different equipment.

How do you make the Incline Push Up harder?

Add weight or reps, or move on to the Kettlebell Push Up and Weighted Push Up.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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