Incline Push-up

The incline push-up is a push-up with the hands raised on a bench, box or wall, so you press a smaller share of your bodyweight. It trains the chest, shoulders and triceps with the same mechanics as a floor push-up, and it is the best way to build up to full push-ups because the difficulty adjusts with the height of the surface.

Targets: Pectoralis Major Sternal Head
Also works: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
Equipment: Body weight
Level: Beginner
Start with: 3 × 10-12, 60s rest

How to do it

Place your hands on the edge of a sturdy bench or box, slightly wider than shoulder width.
Walk your feet back until your body forms a straight line from head to heels.
Lower your chest to the edge of the bench, elbows angled about 45 degrees from your sides.
Touch your chest lightly to the edge or come within an inch of it.
Push back to straight arms while holding the straight body line.

Form cues

The higher the surface, the easier the rep; lower it as you get stronger.
Keep the glutes tight so the hips do not sag towards the bench.
Lead with the chest, not the chin.

Common mistakes

Using a surface that can slide or tip. Brace a bench against a wall or use a fixed rail.
Staying at the same height for months. Once 15 clean reps are easy, move to a lower surface.
Poking the head forward to touch the bench, which shortens the range for the chest. Bring the chest down, not the face.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your pectoralis major sternal head is what needs the work, not because it was next on a list.

More chest movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.