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Last updated February 8, 2026
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chest
Incline Pushup
Place hands on a bench or box. Perform a pushup. This is easier than floor pushups and great for beginners.
Quick facts
- Type
- Strength
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lower chest (chest)
Secondary
triceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
benchbody weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a sturdy surface such as a bench or a low table to perform the incline pushup.
- Position your hands shoulder-width apart on the edge of the surface.
- Step 2Position Your Body
- Walk your feet back until your body forms a straight line from your head to your heels.
- Keep your core engaged and your body straight throughout the movement.
- Step 3Lower Your Body
- Bend your elbows to lower your chest towards the surface.
- Keep your elbows at a 45-degree angle relative to your body.
- Step 4Push Up
- Press through your hands to push your body back up to the starting position.
- Ensure that your body remains in a straight line as you push up.
- Step 5Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Focus on controlled movements rather than rushing through the exercise.
- Step 6Finish the Exercise
- After completing your reps, step back and carefully stand upright.
- Take a moment to stretch your arms and shoulders if needed.