Chest
Incline Push up
A controlled vertical push that builds foundational chest strength while reducing stress on the shoulder joints.
How to perform.
Follow the sequence — setup is half the lift.
Place your hands slightly wider than shoulder-width apart on a stable elevated surface such as a bench, step, or sturdy table.
Step your feet back until your body forms a straight line from your head to your heels with your weight on the balls of your feet.
Engage your core and glutes to prevent your hips from sagging or arching toward the ceiling.
Lower your chest toward the platform by bending your elbows at a forty-five-degree angle relative to your torso.
Pause briefly when your chest nearly touches the surface, maintaining a rigid spine throughout the movement.
Press through the palms of your hands to return to the starting position by fully extending your arms.
Inhale on the way down and exhale forcefully as you push your body away from the elevation.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring elbows out ninety degrees from the body
- Allowing the hips to sag toward the floor
- Shortening the range of motion by not lowering enough
- Looking upward instead of maintaining a neutral neck
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.