Incline Push-Up

oec:incline-push-up

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.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Hands-Elevated Push-Up, Incline Pushup, Elevated Push-Up, Push-Ups | Incline

How to do it

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.

Movement

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

Sagging at the hips or hyper-extending the lower back.: Squeeze your glutes and brace your abdominals to keep the hips level with the shoulders.
Flaring elbows out perpendicular to the torso.: Tuck your elbows to roughly 45 degrees to protect the shoulders and better engage the chest.
Craning the neck forward to reach the bench early.: Keep your neck packed in a neutral position with your gaze directed slightly ahead of your hands.

Safety

Ensure the elevated surface is stable and will not slide away during the exercise.

Muscles

Pectoralis major prime mover
Front deltoid synergist
Triceps brachii synergist
Serratus anterior synergist
Rectus abdominis stabilizer
Erector spinae stabilizer

Joints

Shoulder: Horizontal adduction, Flexion
Elbow: Extension
Shoulder blade: Protraction, Retraction
Lumbar spine: Isometric stabilization

Details

Movement: Horizontal push
Modality: Calisthenics, Strength
Mechanics: compound
Force: push
Laterality: bilateral
Kinetic chain: closed
Level: beginner
Equipment: Flat bench or Adjustable bench or Box or Step
Record: Repetitions
Load: bodyweight, not applicable

regression of Push-Up
substitute for Push-Up
progression of Wall Push-Up

Sources

wger: Push-Ups | Incline, by anon1337 (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

incline-push-up.json