How to do a incline push-up
An incline push-up is a push-up with your hands raised on a chair, bench, table or wall. The higher your hands, the less bodyweight you lift, which makes it the easiest way to learn a push-up with your whole body in a straight plank. Lower the surface over time to make it harder.
Muscles worked
Main: Chest (pectoralis major), Triceps, Front shoulders (anterior deltoids).
Also working: Core (abs and obliques), Glutes (holding the plank).
How to do a incline push-up
- Place your hands on the edge of a sturdy chair, bench or counter, slightly wider than your shoulders. Make sure it cannot slide.
- Step your feet back until your body forms a straight line from head to heels, with your weight on your toes.
- Bend your elbows and lower your chest to the edge, elbows at about 45° from your body.
- Touch or nearly touch the edge with your chest.
- Push back to straight arms without letting your hips sag.
Form tips
- Hands on a sturdy chair or bench
- Body in one straight line
- Lower chest to the edge, push away
Common mistakes
Using a chair that moves
A sliding chair is the main risk with this move. Put it against a wall, or use a counter or stairs instead.
Standing too close
If your feet are close to the support, your body is nearly upright and the exercise does little. Step back until it feels like a plank.
Staying at the same height forever
Once 3 sets of 15 are easy, use a lower surface, such as a step instead of a counter, or move to knee push-ups.
Easier and harder versions
- Similar level: Knee push-up
- Harder: Step push-up
How many to do
A good starting point is 3 sets of 10 reps, resting 60–90 seconds between sets. Stop each set 1–2 reps before your form breaks down. When every set feels easy, add a few reps, then move to a harder version.
Questions
Is an incline push-up easier than a knee push-up?
At counter or table height, yes. On a low step it can be harder than a knee push-up, which is why the height lets you set the difficulty precisely.
Can I do incline push-ups against a wall?
Yes. A wall push-up is the easiest version and a good start if you are new to exercise or coming back from a break.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.
