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Incline Push Up - Instructions, Variations & Alternatives

Muscles involved

  • Pectorals
  • Triceps
  • Deltoids
  • Abdominals

Also known as

  • Elevated Push-Up
  • Hand Elevated Push Up
  • Bench Push-Up (not to be confused with Bench Dip)
  • Wall Push-Up (easiest version)

How to perform

Incline Push Up - Starting position

Incline Push Up - Starting position

Incline Push Up - Muscle Under Tension

Incline Push Up - Muscle Under Tension

  1. Set up & Starting position (prone lying with hands elevated)
    Get into a high plank position with your hands on a raised platform or a bench and the balls of your feet on the ground. Your hands should be shoulder width apart or slightly wider with fingers extended forward. Body should be straight from your heels to your head.

  2. Eccentric phase
    Keeping body straight, lower yourself down to the ground by bending arms.

  3. Isometric hold (optional) - Hold the position for a few seconds, using an isometric contraction of the triceps and pectorals.

  4. Concentric phase
    Push body up until arms are extended and repeat.

Incline Push Up is ideal for beginners who want to quickly master and progress Push Up. You can gradually increase the difficulty by lowering the surface you are holding onto. The easiest variation is to press up against a wall.

Exercise Alternatives