# Incline Push-Up

A bodyweight push-up variation with hands elevated to reduce loading while training the chest, triceps, and front delts. Useful for beginners, high-rep work, and clean pressing volume.

- Beginner · Compound
- Equipment: Flat bench
- HD video: https://media.seto.fit/exercises/decline-push-up/video/male.mp4
- HTML: https://seto.fit/exercises/incline-push-up/

## Muscles worked

- Lower chest: 6/10
- Triceps: 6/10

## How to do the Incline Push-Up

1. Place your hands on a raised surface, slightly wider than your shoulders.
2. Walk your feet back until your body forms a straight line.
3. Bend your elbows, lowering your chest toward the surface.
4. Push back up to the starting position – keep your back straight.

### Full technique — 8 steps

1. Place your hands on a bench, box, or bar set above floor height.
2. Walk your feet back until your body forms a straight line from head to heels.
3. Set your hands slightly wider than shoulder width with your arms perpendicular to your body.
4. Tighten your stomach and keep your glutes tight to prevent your hips from sagging.
5. Lower your chest toward the edge or surface by bending your elbows back and out slightly.
6. Descend until your chest reaches the implement or your elbows are deeply bent without losing alignment.
7. Press through your palms until your elbows are straight and your body rises as one unit.
8. Finish in a rigid plank position without letting your head jut forward or hips drop.

## Common mistakes

- Hips sagging below torso
- Head reaching before chest
- Elbows flaring straight out
- Cutting the range short
- Using too steep an incline

## Form cues

- Keep ribs down
- Reach chest to surface
- Move as one piece
- Hands slightly wider
- Press through the palms

## How much to do

- **Muscle growth** (good fit): 3–4 sets of 8–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–4 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Decline Bench Press](https://seto.fit/exercises/dumbbell-decline-bench-press/), [Alternating Dumbbell Decline Bench Press](https://seto.fit/exercises/alternating-dumbbell-decline-bench-press/)
- **Machine**: [Machine Decline Chest Press](https://seto.fit/exercises/machine-decline-chest-press/), [Smith Machine Decline Press](https://seto.fit/exercises/smith-machine-decline-press/)
- **Resistance bands**: [Alternating Resistance Band High-to-Low Chest Press](https://seto.fit/exercises/alternating-resistance-band-high-to-low-chest-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Incline Push-Up — 45% of bodyweight**
- Harder: [Decline Dumbbell Hex Press](https://seto.fit/exercises/decline-dumbbell-hex-press/) — Intermediate
- Harder: [Single Arm Neutral Grip Dumbbell Decline Bench Press](https://seto.fit/exercises/single-arm-neutral-grip-dumbbell-decline-bench-press/) — Intermediate

## Quick answers

### What muscles does the Incline Push-Up work?

Primary: Lower chest 6/10. Also works: Triceps 6/10.

### When should I do the Incline Push-Up in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Incline Push-Up?

Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–4 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Incline Push-Up?

Dumbbells: Dumbbell Decline Bench Press, Alternating Dumbbell Decline Bench Press. Machine: Machine Decline Chest Press, Smith Machine Decline Press. Resistance bands: Alternating Resistance Band High-to-Low Chest Press.

### What is a harder version of the Incline Push-Up?

Decline Dumbbell Hex Press (Intermediate), Single Arm Neutral Grip Dumbbell Decline Bench Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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