Incline Push-Up

A push-up variation performed with hands on an elevated surface to reduce the load and bridge the gap to standard push-ups.

How to Perform

  1. Place your hands on a sturdy elevated surface (bench, step, or sturdy chair) slightly wider than shoulder-width apart
  2. Walk your feet back until your body forms a straight line from head to heels
  3. Engage your core and squeeze your glutes to maintain alignment
  4. Lower your chest toward the surface by bending your elbows to roughly 45 degrees from your body
  5. Descend until your chest lightly touches or comes within an inch of the surface
  6. Push through your palms to return to the starting position
  7. Repeat for the desired number of repetitions

Form Cues

Do:

  • Maintain a straight line from head to heels throughout the movement
  • Lower yourself in a controlled 2-3 second descent
  • Fully extend your arms at the top without locking out aggressively
  • Progressively lower the surface height as you get stronger

Don't:

  • Let your hips sag or pike up
  • Bounce off the surface at the bottom
  • Shrug your shoulders up toward your ears
  • Use a surface that is unstable or could slide

Progressions

Start with a higher surface like a countertop or tall bench. As you build strength, gradually lower the surface height: counter, table, bench, low step, and finally the floor for a full push-up. Aim for 3 sets of 12-15 reps at each height before lowering.

Common Mistakes

  • Choosing an unstable surface: Ensure whatever you use is solid and won't move during the exercise
  • Dropping too fast: Control the lowering phase to build strength through the full range of motion
  • Hips sagging: If your hips drop, the surface may be too low for your current strength level