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Instructions
- Place your hands shoulder-width apart on an elevated surface such as a bar or platform.
- Position your body in a straight line from head to heels, keeping your feet together and toes on the floor.
- Lower your chest toward the bar by bending your elbows, keeping them close to your body.
- Pause briefly at the bottom of the movement.
- Push through your palms to return to the starting position.
Technical Tips
- Keep your core engaged to prevent sagging at the hips.
- Avoid flaring the elbows to maintain shoulder safety.
- Keep your neck in a neutral position throughout the movement.
Breathing Tips
- Inhale as you lower your chest toward the bar.
- Exhale as you push back to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Wrist pain or carpal tunnel syndrome
- Lower back pain or lumbar disc issues
Description
The Incline Push-Up is a beginner-friendly bodyweight exercise designed to strengthen the chest, shoulders, and triceps while reducing the load compared to standard push-ups. By elevating the hands on a bar or sturdy surface, this variation decreases the intensity, making it ideal for those building upper body strength or recovering from injury. It is commonly used in calisthenics, fitness, and general strength routines to establish foundational pushing strength and promote joint stability. The incline position shifts emphasis slightly toward the lower chest and anterior deltoids, providing a controlled environment to focus on proper push-up mechanics. Additionally, this movement engages the core and serratus anterior, contributing to better posture and scapular control. Easy to modify in height and applicable in various settings without equipment, the Incline Push-Up is an effective exercise for progressing toward standard push-ups while maintaining joint-friendly mechanics.