Exercise guide · Beginner · Compound

Incline Push-Up: How to Do It & Muscles Worked

The incline push-up is a bodyweight exercise that targets the pectoral muscles by performing a push-up with the hands elevated on a surface such as a bench or step. This variation reduces the load compared to a standard push-up, making it more accessible for beginners.

Primary muscles
Chest
Secondary muscles
Shoulders , Triceps
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the incline push-up
Front view: muscles worked by the incline push-up. Primary: chest. Secondary: shoulders and triceps.
Back view: muscles worked by the incline push-up. Primary: chest. Secondary: shoulders and triceps.
Primary Secondary

How to do the incline push-up

  1. Step 1: Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
  2. Step 2: Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
  3. Step 3: Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
  4. Step 4: Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the incline push-up by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Incline Push-Up alternatives

More exercises that train the chest as their main target:

More chest exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.