Chest
Push-Ups | Incline
A foundational chest exercise that modifies bodyweight load to build strength and push-up proficiency.
How to perform.
Follow the sequence — setup is half the lift.
Place your hands firmly on the edge of a stable bench or elevated surface slightly wider than shoulder-width apart.
Walk your feet back until your body forms a straight line from your head to your heels, engaging your core and glutes.
Lower your chest toward the bench by bending your elbows at a forty-five degree angle from your torso.
Continue the descent until your chest nearly touches the surface, maintaining a neutral neck position.
Press through your palms to extend your arms and return to the starting position without locking your elbows.
Repeat the movement for the desired number of repetitions while keeping your hips from sagging.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring elbows out to ninety degrees which puts excessive stress on the shoulder joints.
- Allowing the hips to sag or the lower back to arch, breaking the rigid line of the torso.
- Utilizing a partial range of motion by not lowering the chest close enough to the bench.
- Placing the hands too high on the bench, causing the bar or edge to align with the throat rather than the mid-chest.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.