Movement overview

The incline push-up is a bodyweight exercise that targets the upper chest, shoulders, and triceps. It is performed with the hands elevated on a stable surface, such as a bench or step, which decreases the resistance compared to a standard push-up. This exercise is suitable for beginners and those looking to focus more on the upper part of the pectoral muscles.

Step-by-step cues

1. Position your hands shoulder-width apart on an elevated surface, such as a bench or step.
2. Walk your feet back until your body forms a straight line from head to heels.
3. Engage your core and keep your elbows close to your body.
4. Lower your chest towards the elevated surface by bending your elbows.
5. Pause briefly when your chest is just above the surface.
6. Push through your palms to straighten your arms and return to the starting position.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure that the surface you use is stable and can support your weight.
• Maintain a straight line from head to heels throughout the movement to engage your core effectively.
• Keep your elbows at about a 45-degree angle from your body to protect your shoulders.
• Focus on controlled movements rather than speed to maximize muscle engagement.
• Breathe in as you lower yourself and exhale as you push back up.
• Adjust the height of the incline to increase or decrease difficulty as needed.