Incline Push-up
- Músculo objetivo
- Pectoralis Major Sternal Head
- Músculos sinergistas
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipamiento
- Body weight
- Parte del cuerpo
- Chest
- Tipo
- Strength
The incline push-up is a bodyweight chest exercise that primarily targets the lower chest (pectoralis major sternal head) by placing your hands on an elevated surface. The front deltoids, upper chest (clavicular head), and triceps assist throughout the movement. It is an excellent entry-level pressing exercise and a useful regression for those building toward a standard push-up.
Cómo hacer el Incline Push-up
- 1Stand facing a sturdy elevated surface — a bench, box, or step — at roughly hip to chest height. The higher the surface, the easier the movement.
- 2Place your hands on the edge of the surface slightly wider than shoulder-width, fingers pointing forward and wrists stacked directly under your shoulders.
- 3Step your feet back until your body forms a straight line from your head to your heels. Brace your core and squeeze your glutes to hold this rigid plank position.
- 4Keeping your elbows at roughly a 45° angle to your torso, begin lowering your chest toward the surface under control.
- 5Descend until your chest lightly touches or nearly reaches the surface, maintaining a neutral spine throughout.
- 6Press through your palms to push yourself back up to the starting position, fully extending your arms without locking your elbows aggressively.
- 7Reset your plank position if needed and repeat for the desired number of reps.
Consejos de técnica
- Keep your shoulder blades pulled down and together throughout the movement — this protects your shoulders and keeps the chest engaged.
- Tuck your chin slightly so your head stays neutral; avoid letting your head jut forward as you lower down.
- To increase difficulty, lower the surface height; to decrease difficulty, raise it — adjust until you can complete clean reps with a rigid body line.
- Squeeze your glutes and brace your abs as hard as you would in a plank to prevent your hips from sagging or piking.
Errores comunes
- Letting the hips sag toward the floor, which removes core tension and compresses the lower back — maintain a straight line from head to heels.
- Flaring the elbows out to 90°, which places excessive stress on the shoulder joint — keep them at roughly 45° to the torso.
- Only performing a partial range of motion and stopping short of touching the surface, which limits chest activation and training stimulus.
- Allowing the lower back to overarch or the head to drop, both of which indicate the surface is too low or the core has disengaged.
- Rushing through reps with momentum instead of controlling the descent, which reduces time under tension for the chest and synergists.
Preguntas frecuentes
What muscles does the incline push-up work?
The incline push-up primarily targets the lower chest (pectoralis major sternal head). The front deltoids, upper chest (pectoralis major clavicular head), and triceps brachii act as synergists to assist the pressing movement.
Is the incline push-up easier than a regular push-up?
Yes — elevating your hands reduces the percentage of your bodyweight you must press, making it less demanding than a flat push-up. The higher the surface, the easier the exercise, making it an ideal progression step for beginners.
How is the incline push-up different from a decline push-up?
In an incline push-up your hands are raised, which emphasizes the lower chest. In a decline push-up your feet are raised, which shifts emphasis to the upper chest (clavicular head) and front deltoids. They are essentially opposite variations that target different portions of the chest.
What surface should I use for incline push-ups?
Any stable, non-slip surface works — a weight bench, a sturdy chair, a step, or a wall. Avoid surfaces that can tip or slide. The wall is the safest option for complete beginners and produces the greatest angle, making the exercise easiest.
How do I progress from incline push-ups to regular push-ups?
Gradually lower the surface height over time — start with a high bench or chair, move to a low step, and finally progress to the floor. Once you can perform 15–20 clean reps at a given height with a rigid body line, drop to the next level.
