Incline Push-Up

The Incline Push-Up is a foundational pressing exercise performed with hands elevated on a bench or surface, reducing load and difficulty for progressively building toward full push-ups. This accessible variation is ideal for beginners, those recovering from injury, and individuals developing pressing strength and chest development. The elevated hand position reduces the percentage of body weight being pressed, making the movement more manageable.

NASM's evidence-based approach emphasizes proper progression and foundational strength building. The incline push-up builds pressing strength, core stability, and serves as an essential progression toward full push-ups and pressing strength.

How to Perform the Incline Push-Up

Step 1: Setup

Place your hands on an elevated surface such as a bench or wall, positioned slightly wider than shoulder-width apart. Position your feet away from the bench to create an incline angle.

Step 2: Brace/Position

Engage your core and create a straight line from your head to heels. Keep your shoulders back and down and maintain a neutral spine.

Step 3: Execute/Drive

Lower your body toward the bench by bending your elbows, descending until your chest nearly touches the bench. Keep your elbows at approximately 45 degrees from your body.

Step 4: Return/Descent

Press your body upward by extending your elbows, returning to the starting position. Avoid locking out your elbows at the top to maintain continuous tension.

Muscles Worked

Primary Muscles:

• Pectoralis Major – primary mover for horizontal adduction during push-up
• Triceps Brachii – assists in elbow extension throughout the pressing movement

Secondary Muscles:

• Anterior Deltoid
• Pectoralis Minor
• Serratus Anterior
• Core Stabilizers

Common Mistakes

• Allowing hips to sag, which indicates core disengagement
• Jerky movements or excessive momentum, which compromises form
• Elbows flaring too wide, which increases shoulder stress
• Not achieving adequate range of motion due to elevated hand position
• Excessive forward lean, which shifts emphasis to shoulders and triceps

Incline Push-Up Variations

• Push-Up
• Modified Push-Up
• Decline Push-Up

As part of NASM’s evidence-based approach to movement and strength training, the barbell deadlift reinforces proper movement mechanics essential to long-term performance and injury prevention. NASM-certified personal trainers use the Optimum Performance Training (OPT) model to integrate exercises like the barbell deadlift into individualized programs based on each client’s assessment results.

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