Incline Push Ups

Target muscles

The pectoralis major drives shoulder horizontal adduction. The triceps lock out the elbows. The anterior deltoid contributes through shoulder flexion. The trunk braces. The elevated hand position reduces the bodyweight load on the chest, making this an accessible regression for lifters who can't yet do standard push-ups.

How to perform

Setup

Place hands on an elevated surface (a sturdy bench, step, or counter), slightly wider than shoulder-width. Body forms a straight line from heels to head — feet flat on the floor or balls of the feet for slightly more difficulty. Trunk braced.

Execution

Lower the chest toward the surface by bending the elbows — they tuck at about 45 degrees from the torso. Press back up to full lockout. The body line stays straight.

Common mistakes

• Sagging hips.
• Flaring elbows wide.
• Cutting the range.
• Surface too high (makes it too easy) or too low (makes the difference from standard push-up trivial).
• Not bracing the trunk.

Progressions and regressions

Regress to wall push-ups (hands on a wall) for the easiest possible variant. To progress, lower the surface, then move to floor push-ups, then to decline push-ups.

Programming notes

Excellent push-up regression. 3-4 sets of 8-15 reps, twice a week. Useful for learning the push-up pattern before tackling the floor variant.