{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Hands-Elevated Push-Up",
      "kind": "common"
    },
    {
      "text": "Incline Pushup",
      "kind": "common"
    },
    {
      "text": "Elevated Push-Up",
      "kind": "common"
    },
    {
      "text": "Push-Ups | Incline",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "pectoralis-major",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-adduction",
          "flexion"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "retraction"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "horizontal-push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "transverse",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "bench",
        "adjustable-bench",
        "plyo-box",
        "step"
      ]
    ]
  },
  "external_ids": {
    "wger": "1111"
  },
  "id": "oec:incline-push-up",
  "instructions": {
    "setup": [
      "Place your hands slightly wider than shoulder-width apart on the edge of a sturdy bench or elevated surface.",
      "Step your feet back until your body forms a straight line from your head to your heels.",
      "Engage your core and glutes to maintain a rigid plank position."
    ],
    "steps": [
      "Inhale as you lower your chest toward the edge of the elevated surface by bending your elbows.",
      "Keep your elbows angled at roughly 45 degrees relative to your torso rather than flared out wide.",
      "Lower yourself until your chest lightly touches or comes just above the edge of the surface.",
      "Exhale and press firmly through your palms to return to the starting position with elbows extended."
    ],
    "breathing": "Inhale smoothly on the descent and exhale forcefully as you press away from the surface.",
    "cues": [
      "Body like a plank.",
      "Lead with the chest, not the chin.",
      "Screw your hands into the surface."
    ],
    "common_faults": [
      {
        "fault": "Sagging at the hips or hyper-extending the lower back.",
        "correction": "Squeeze your glutes and brace your abdominals to keep the hips level with the shoulders."
      },
      {
        "fault": "Flaring elbows out perpendicular to the torso.",
        "correction": "Tuck your elbows to roughly 45 degrees to protect the shoulders and better engage the chest."
      },
      {
        "fault": "Craning the neck forward to reach the bench early.",
        "correction": "Keep your neck packed in a neutral position with your gaze directed slightly ahead of your hands."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the elevated surface is stable and will not slide away during the exercise."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Incline Push-Up",
  "previous_ids": [
    "oec:push-ups-incline"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Push-Ups | Incline",
        "url": "https://wger.de/en/exercise/1111/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "anon1337"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:push-up"
    },
    {
      "type": "substitute-for",
      "target": "oec:push-up"
    },
    {
      "type": "progression-of",
      "target": "oec:wall-push-up"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "support",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A regression of the standard push-up performed with the hands elevated on a bench or sturdy platform to reduce the percentage of body weight being pressed."
}