Incline Push Up

Muscle Groups Involved

Chest/Pecs - Lower - Primary
Triceps - Primary
Delts - Front - Primary

Highlights

Select a height that is challenging but comfortable.
Contract your abs, quads, and glutes all at the same time to keep your spine neutral.
Do not flare your elbows. Keep them about 45 degrees from your torso.
Think about bringing your elbows together to feel a better squeeze in your chest.

Description

The Incline Push Up is a common, scaled back version of the classic Push Up. This version uses a bench or other object to elevate the upper body to decrease the load on the working muscles. It also changes the angle of the press which emphasizes the lower chest. To perform the Incline Push Up start in a push up position with your hands placed slightly wider than shoulder width apart on a bench or other stable surface. Brace your core. Lower yourself towards the bench under control until your stomach touches the bench. Pause briefly before pressing yourself back up to the starting position.

Common Mistakes

Do not stick your butt in the air. Do not let your torso sag. Do not flare

Do not stick your butt in the air. Do not let your torso sag. Do not flare your elbows. Be sure to push all the way back up and straighten your elbows fully.

Pro Tips

You can use a barbell in a power rack to select any height you want to chal

You can use a barbell in a power rack to select any height you want to challenge every angle or scale the exercise to any ability level.

Purpose

Despite the name, the Incline Push Up mimics the movement of the Decline Be

Despite the name, the Incline Push Up mimics the movement of the Decline Bench Press. This movement emphasizes the lower chest and serratus anterior and is also a great way to scale the push up to make it easier.

Form

Your elbows should be kept close to but not pressed against your sides. You

Your elbows should be kept close to but not pressed against your sides. Your hands should land around the level of your nipples at the bottom of the Incline Push Up. Your torso should be neutral throughout the movement.