Incline Push-up (on bench)
Master the incline push-up on a bench to build chest, shoulder, and triceps strength. This beginner-friendly exercise reduces difficulty.
Description
This exercise involves performing a push-up with your hands on an elevated surface to decrease the difficulty level.
How to Do Incline Push-up (on bench)
- 1Setup
Place your hands slightly wider than shoulder-width apart on the edge of a sturdy bench, ensuring your fingers point forward.
- 2Setup
Extend your legs behind you, balancing on the balls of your feet, to form a straight line from your head to your heels. Engage your core to prevent your hips from sagging.
- 3
Inhale as you slowly lower your chest towards the bench, keeping your elbows tucked slightly towards your body, until your chest is just above the bench.
- 4
Exhale forcefully as you push through your palms to extend your arms and return to the starting straight-arm plank position.
Tips
- Maintain a neutral spine throughout the movement; avoid letting your head drop or hyperextending your neck to protect your cervical spine.
- Control both the descent and ascent phases of the push-up, focusing on muscle engagement rather than relying on momentum.
- Adjust your hand width: a wider grip emphasizes the chest, while a narrower grip targets the triceps more effectively.
- To increase difficulty, use a lower bench or move your feet further away from the bench, increasing the proportion of body weight lifted.
Common Mistakes
- ×Sagging hips or arching the lower back compromises spinal alignment and reduces core engagement, so keep your core tight and maintain a straight line from head to heels.
- ×Flaring elbows out wide can strain the shoulder joints and reduce chest activation, so keep your elbows tracking slightly backward and close to your body.
- ×Not lowering far enough limits the range of motion and muscle activation, so aim to bring your chest close to the bench with each repetition to maximize benefits.
Variations
Incline Push-up on a Smith Bar
Strengthen your chest, triceps, and shoulders with the Incline Push-up on a Smith Bar.
Incline Scapula Push-up
Master scapular control with the Incline Scapula Push-up. This exercise targets your serratus anterior and chest, enhancing shoulder stability and posture.
Incline Reverse Grip Push Up
Strengthen your upper chest and triceps with the Incline Reverse Grip Push Up. This unique variation uses a pronated grip on an elevated surface to build
Incline Push up
Perform incline push-ups to build upper body strength, targeting your chest, shoulders, and triceps.
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Push-up Jack
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Push up (With push up handles)
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Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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