How to Do Incline Push Ups: Form, Benefits, and Tips
Master the incline push up with our expert guide. Learn correct form to target your chest and shoulders while building foundational upper body strength.
How to Perform
- 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
- 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
Primary movers
- Chest
Stabilizers
- Triceps
- Shoulders
- Core
Related Guides
- Bench Press — Chest
- Benchpress Dumbbells — Chest
- Bent over Cable Flye — Chest
Chest · Chest