Incline push up

Overview

The incline push up places hands on a bench, box, or sturdy rail so you move less of your bodyweight. It is one of the cleanest ways to practice depth, shoulder position, and core tension while you build toward the floor.

How to perform

1. 1

   Place your hands on a stable surface—bench, step, or counter edge—shoulder-width or slightly wider.

2. 2

   Walk your feet back into a straight line from head to heels.

3. 3

   Lower your chest toward the edge, elbows tracking comfortably (not forced 90° flare).

4. 4

   Touch or come within an inch of the surface.

5. 5

   Press away to full extension without shrugging your shoulders.

6. 6

   Lower the surface over time (smaller incline) as you get stronger.

Common mistakes

• ×

  Standing too upright—hips high—so it becomes a partial press.

• ×

  Letting the low back arch as you fatigue.

• ×

  Hands too narrow on a high box, stressing the wrists.

Tips

• ➝

  The lower your hands, the harder the set—progress by height first.

• ➝

  Keep ribs down and glutes on so the line stays honest.

• ➝

  Pause one second at the bottom to own the range.