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Instructions
- Place your hands shoulder-width apart on a sturdy bench or elevated surface.
- Extend your legs straight behind you with feet together, forming a straight line from head to heels.
- Engage your core and lower your chest toward the bench by bending your elbows.
- Stop just before your chest touches the bench, keeping your elbows at a 45-degree angle.
- Push through your palms to return to the starting position without locking out your elbows.
Technical Tips
- Keep your body straight and avoid arching your lower back.
- Control the movement throughout the full range of motion.
- Ensure your hands are aligned with your shoulders to protect your joints.
Breathing Tips
- Inhale as you lower your body toward the bench.
- Exhale as you push back up to the starting position.
Medizinische Einschränkungen
- Shoulder impingement or rotator cuff injury
- Wrist tendonitis or carpal tunnel syndrome
- Severe lower back pain or lumbar instability
What muscles do incline push ups work?
Incline push ups primarily target the chest muscles, especially the lower chest, while also engaging the triceps, front deltoids, and core stabilizers.
Are incline push ups easier than regular push ups?
Yes, incline push ups are easier because elevating the hands reduces the amount of bodyweight lifted, making it ideal for beginners or those building foundational strength.
How high should the bench be for incline push ups?
A standard bench height of about 40–50 cm is ideal for incline push ups, offering reduced resistance while maintaining proper form and alignment.
Can I do incline push ups every day?
Incline push ups can be performed frequently as long as you allow adequate rest and avoid overtraining; listen to your body and adjust based on fatigue and recovery.
Do incline push ups build chest muscle effectively?
Yes, incline push ups effectively build chest muscle, particularly the lower chest, and can be progressed over time for continued strength and hypertrophy gains.
The Incline Push Up is a fundamental bodyweight exercise designed to build upper-body strength, especially for beginners or those with limited strength. By performing push-ups with the hands elevated on a bench or similar surface, this variation reduces the amount of bodyweight lifted compared to traditional push-ups, making it easier to perform with proper form. The incline position emphasizes the lower chest while still effectively engaging the triceps, shoulders, and core for stability. This movement serves as a foundational exercise to progress toward more challenging push-up variations. Ideal for warm-ups, beginner strength training routines, or rehabilitation programs, the Incline Push Up improves muscular endurance, posture, and functional upper-body performance. It requires minimal equipment and can be easily performed at home or in a gym, making it a versatile addition to any workout program focused on strength, conditioning, or calisthenics progression.