About this exercise
This exercise progresses from the wall pushup, with a lower pressing angle requiring more upper body strength. While easier than a full pushup, it provides a gentle challenge for beginners and is ideal for rehabilitation.
Incline push-up
Step by step instructions, muscle activation and variants for the Incline push-up.
EasyMiddle chestLower chest
How to Perform
- Choose a secure, sturdy object around hip height (e.g., desk, countertop, or low wall).
- Stand with feet together and body straight.
- Lean forward and place your hands shoulder-width apart on the surface, arms straight.
- Bend your elbows and shoulders to lower your torso until it gently touches the surface.
- Briefly pause at the bottom, then push back to the starting position.
- Perform for the desired number of repetitions.
Muscle Activation
Primary
Middle chestLower chest
Secondary
TricepsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Incline push-up
The Incline push-up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.