Chest · Compound

Incline Push-Up

An easier push-up with hands on a bench, ideal for building up to full push-ups.

MAIN MUSCLE
Chest
ALSO WORKS
Triceps, Front delts
EQUIPMENT
Bodyweight, Bench
LEVEL
Beginner
REPS
10-20
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Place your hands on a bench or box slightly wider than shoulders.

  2. Walk your feet back so the body forms a straight line.

  3. Lower your chest to the edge of the bench.

  4. Press back up to straight arms.

COMMON MISTAKES

  • Sagging hips; brace the abs and squeeze the glutes to keep a straight line.
  • Partial reps; lower until the chest is a fist away from the floor.

TIPS

  • Screw your hands into the floor to keep the elbows tucked.

QUESTIONS

Which muscles does Incline Push-Up work?

The main muscle is Chest. It also works Triceps, Front delts.

How many reps should I do?

FORGE suggests 10-20 reps for Incline Push-Up. The app adjusts sets and reps to your goal and level.

What can I do instead of Incline Push-Up?

These train the same muscles: Push-Up, Machine Chest Press, Dumbbell Bench Press.