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Incline Push-Up

The incline push-up is a variation of the regular push-up, done with the arms elevated. The higher the angle, the easier is to lift your body weight. It's an ideal starting point for beginners, who lack the upper-body strength required for standard push-ups.

Even though it places less load on the upper body and core, it still effectively targets the lower chest, arms, and abdominal muscles.

In this article, we detail all the muscles that incline push-ups work. We’ll also walk you through the correct technique so you can begin this exercise with ease.

How To Do

  1. Get a bench, table, or any stable elevated surface. Ensure it's set up in a suitable space.
  2. Place your hands shoulder-width apart on the edge of the surface with your arms extended. 
  3. Get into a high plank position and stretch your legs behind you, while staying on the balls of your feet. Keep a neutral back position with your chest up and head facing forward.
  4. Take a deep breath in and engage your core. Bend your elbows and slowly lower your chest down towards the bench. 
  5. Pause briefly at the bottom, keeping a tight body position.
  6. Push back up to the start by straightening your arms. Breathe out at the same time.
  7. Repeat for the desired repetitions and sets.

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Tips From Expert

  • Avoid the shoulders rounding forward and the elbows flaring out. 
  • Tuck your elbows close to your body, keeping them at your sides during the movement.
  • Keep your hands at about chest level during the initial setup. 
  • Ensure your body forms a straight line from your head to your heels.
  • Maintain a strong plank position by tightening your core.
  • If the push-up is still difficult to perform on your toes, elevate the surface further by using a table at home or a tall plyometric box at the gym.
  • Perform them on a higher surface until you have enough strength to lower the incline or perform standard push-ups. This applies if you are returning to push-ups after an injury, too.

Optimal Sets and Reps

Now that we have mastered the correct technique, let’s put it into use. Below, we outline how you can implement incline push-ups into your workout based on your goal.

Training TypeSetsReps
Strength Training3–54–6
Hypertrophy3–48–12
Endurance Training3–412–20
Power Training3–51–3 (Explosive)
Optimal Sets & Reps of Incline Push-Up

How to Put in Your Workout Split

The incline push-up is a great exercise targeting the chest, front shoulders, triceps, and core. It’s easy to perform and progress, making it a great exercise for all abilities.

Here are the different ways you can program it depending on your training style and focus.

  • Beginner Program — Incorporate the incline push-up as part of a full-body resistance program. At this stage of training, you should focus on easy-to-perform foundational exercises. Use a higher incline setting to make it easier. 
  • At-Home Workout Circuit — Incline push-ups are easy to perform and require little or no equipment. Program them as part of an at-home workout circuit. Pair them with exercises such as tricep bench dips and Bodyweight squats.
  • Bodybuilding Split — As an upper body chest exercise, program the incline push-up as part of an upper body split or push workout. It also works as part of a targeted chest workout. Pair it with exercises such as the flat bench press and dumbbell fly.

Your rest periods should depend on the goal you’re working towards. For strength and power training, rest for two to three minutes between sets. For hypertrophy and endurance training, rest for 60–90 seconds.

Primary Muscle Groups

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Sternal Head

Your sternal head makes up most of your chest area. It's underneath your upper chest, the clavicular head, and above your abdominal head. 

Its primary function is to abduct the humerus, or upper arm. It brings your arms closer to the midline of your body. As you lower your body towards the incline, this muscle assists in flexing the elbows. This action is essential for stabilizing and controlling the lowering phase. 

When pushing back up, the sternal head performs shoulder adduction and assists in elbow extension.

The sternal head is highly engaged at this angle, normally with the arms at about 30 degrees to the chest. Overall, it helps with the proper execution and stability of the exercise.  

Abdominal Head 

The abdominal head is at the bottom of your chest region, just above your abdominal muscles. It brings your arms down and across your body. This is known as shoulder adduction and extension. 

Because of the angle of the incline push-up, your arms are higher compared to the rest of your body. Your abdominal head helps to adduct your arms as you perform elbow flexion and stabilize the movement. Like the sternal head, it allows the shoulder to adduct as you push up.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Anterior Deltoid

Muscles located at the front of your shoulder region

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

The anterior deltoid sits at the front of your shoulder. It originates from your collarbone and inserts into your humerus. Its main role is to lift your arms forward and up, like when you reach a shelf for something. 

During the incline push-up, it flexes the shoulder joint. This allows the arms to move forward and upward as you push away from the inclined surface. During the pushing phase, they adduct the shoulder joint. This means they bring the arms in towards the chest.

Triceps Long Head

The long head of the triceps is located on the back of the upper arm. It originates from your shoulder blade and inserts into your forearm. As it crosses your elbow and the shoulder joint, it plays roles in elbow extension and shoulder adduction. 

Its primary role during an incline push-up is to extend the elbows as you return to the starting position. It also helps to bring your arms close to your midline and stabilize your shoulders. 

Triceps Medial And Lateral Heads

The medial and lateral tricep heads originate from your humerus and are inserted into your forearm. As they only cross your elbow joints, they don’t play a big part in shoulder movements. Their focus is on elbow extension, generating enough force to push you up.

Upper Rectus Abdominis

The upper abs are located just below the lower chest, between your ribs and pubic bone. They make up part of your core musculature. Their primary function is to stabilize your body during movement.

When performing inline push-ups, it helps maintain a straight line from your shoulders to your hips. This ensures you perform the exercise safely and limit lower back stress.

Lower Rectus Abdominis

The lower rectus abdominis sit under your upper abs and above your pubic bone. Along with its spinal support, it helps maintain hip and pelvis stability. It prevents your hips and back from collapsing. 

This is important while doing incline push-ups. It allows you to maintain a strong high plank position. Your lower abs will keep your hips and legs in a straight line with the rest of your body.

Erector Spinae

The erector spinae runs along each side of your spine, from your lower back up to your neck. It controls the extension and flexion of your spine and helps maintain an upright posture. 

Working together with the rectus abdominis and other core muscles, it keeps the spine stable. During the incline push-ups, this prevents rounding or overarching of the back.

Serratus Anterior

The serratus anterior is a fan-shaped muscle that lies deep under your chest and shoulder blade. It originates from the first to eighth or ninth ribs and inserts into the scapula or the shoulder blade.

Its primary function is to keep the shoulder blade against the rib cage, preventing it from winging. It acts as a key scapula stabilizer.

During the incline push-up, it stabilizes your scapula as your chest muscles work as the primary movers. This is essential for maintaining proper shoulder alignment and force generation.

Wrist Flexors And Extensors

The wrist flexors are between your elbow and wrists. They originate from the inner side of the elbow and attach at different points on the hands and wrists.

During the incline push-ups, when the palms are flat, these muscles stabilize the wrist joint. They isometrically contract to keep the wrists steady, preventing injuries. This is important as you lower your weight towards the incline, so the wrist doesn’t collapse.

The wrist extensors sit at the outset side of the forearm. They do the opposite of the flexors. They help to maintain a slight extension to the wrists and forearm.

Equipment

Bodyweight

Chair

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Chair

Used for stability during exercises. Ensure it's sturdy and level.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Standing Torso Twists

Wide Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Plyo Push-Up

Chair Chest Dip

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Chest Fly Machine

Smith Machine Bench Press

Dumbbell Chest Fly

Chest Press Machine

Barbell Decline Bench Press

Who Should Do?

Beginners

Incline push-ups are less challenging than the standard ones. The angle you perform them decreases the weight you’re lifting. It puts less pressure on the wrists, shoulders, and elbows, lowering the chances of injury. 

Alongside this, you can easily adjust the height of the surface you are using to match your current strength level. The higher the incline, the easier it is. 

This makes them an amazing starting point for beginners. It allows them to focus on proper form, so they can develop good technique before progressing on to other exercises.

Those Without A Gym Membership

Incline push-ups don’t require any equipment. They can be done almost everywhere with the use of available surfaces like benches, tables, and chairs. Those who don’t hold a gym membership can make good use of it as well.

Still, they provide a scalable workout. For example, you can easily add resistance with a band to make it harder. Additionally, doing them on uneven surfaces such as bosu, swiss ball, or suspension trainer can further challenge you

People Coming Back From Injuries

The incline position allows you to control the range of motion easier, reducing joint stress and mobility risks. Incline push-ups effectively target the chest, shoulders, and triceps, while allowing you to adjust the angle. 

This makes it perfect as a progressive rehabilitation exercise for shoulder stability and strength. It can also boost your confidence and restore flexibility and mobility in the injured area. 

Bodybuilders

The incline push-up adds a little change to a bodybuilder’s routine. For example, it strengthens 

stabilizer muscles like the core and serratus anterior. This can help with lifting performance and shoulder stability during compound movements, like bench presses.

Additionally, adding incline push-ups to your chest and arm workout can maximize muscle growth and prevent plateaus. Bodybuilders can use it as a warm-up exercise before starting a heavy lifting session.

Who Should Not Do?

People With Severe Shoulder Injuries

The incline push-up requires weight bearing on the wrists and shoulders. If you’re dealing with shoulder issues such as an impingement or dislocation, you should avoid this exercise.

After six weeks of therapy and rehabilitation, the affected arm can usually be used normally. However, you should avoid heavy lifting, push-ups, and forceful movements above the head or across the body. During this time, you can work on restoring your range of motion and joint stability with the help of a physiotherapist.

Benefits Of The Incline Push-Up

Targets Multiple Muscles 

The incline push-up is a compound bodyweight exercise that targets multiple muscle groups at the same time. Your primary movers are the middle and lower parts of your chest. Alongside this, your shoulders and triceps help you lift your body and keep your shoulders stable.

As it’s done in a high plank position, your core functions to keep a straight body position.  They keep your body balanced and prevent your back from rounding. 

As a compound movement, the incline push-up also helps build muscle in these areas, targeting multiple muscle groups at once.

All these muscles can help you build upper-body and core strength, improving posture and function.

Joint-Friendly

When you do incline pushups, your hands are higher up. This puts less pressure on your shoulders, elbows, and wrists. 

The wrist undergoes less extension and remains more neutral. The incline shifts weight onto your core and lower body, reducing the load on the shoulders.

Even though incline push-ups mainly target the upper body, the core muscles work hard to stabilize your hips and spine. This can prevent them from rounding or overarching. Lack of core stability has been associated with lower back pain. 

Convenient And Versatile

Incline pushups don’t require any equipment and can be done anywhere by only using a chair or a wall. This makes it accessible for a home workout or outdoor routines. 

They are highly versatile and adaptable to different fitness levels. That’s because you can adjust the height of the surface you are using. As you get stronger, you can lower it to make the exercise tougher. Overall, the incline pushup offers a simple way to build strength anywhere.

Frequently Asked Questions

Are incline push-ups harder than regular push-ups?

No, incline push-ups are easier than regular push-ups. The incline angle means you’re lifting less of your body. It reduces the load on your core, arms, and shoulders, making the movement easier on these muscles.

Will incline push-ups build the chest?

Yes. Incline push-ups effectively target the chest muscles. Gradually reducing the incline, and increasing the sets and reps can make it even more effective for muscle growth.

Is it good to do incline push-ups every day?

You can perform incline push-ups daily if you want to gain upper-body strength. Although, muscles need time to recover and grow stronger. Allow at least 48 hours between sessions to ensure adequate recovery.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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