Push · Calisthenics
Incline Push-Up - The complete guide
The incline push-up is the easiest way into the push-up family - hands rest on an elevated surface, which shifts some of your bodyweight off the arms.
How to perform it
- 1Place your hands on a bench, chair or step, shoulder-width apart
- 2Walk your feet back until your body forms a straight line from head to heel
- 3Lower your chest toward the surface with elbows at roughly a 45-degree angle from your body
- 4Lightly touch the surface with your chest at the bottom
- 5Press back up to straight arms without letting the hips sag
Common mistakes
⚠️ Hips sag or pike up too high (the same error as in a regular push-up)
⚠️ Too low a surface, making the exercise too easy too soon
⚠️ Elbows flare all the way out to the sides instead of 45 degrees
Progression - the path to mastering it
1. Incline push-up on a high surface (e.g. table)
2. Incline push-up on a lower surface (e.g. bench)
3. Incline push-up on a low surface (e.g. step)
4. Knee push-up or regular push-up
5. 10+ strict push-ups on the floor
FAQ
How low a surface should I use?
The lower the surface, the harder the exercise. Start high (table) and gradually work down toward floor height as you get stronger.
When am I ready for a regular push-up?
When you can do 12-15 clean incline push-ups on the lowest surface available to you, with full range of motion and a straight line through the body.
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