Learn How To Do Incline Push ups – Full Video Tutorial [2023]


Incline push-ups are a beginner friendly variation of regular push-ups done with your hands on an elevated surface.

In fact incline push-ups are the perfect place to start if you want to learn full push-ups.

If you’re unclear as to where to start you push-up journey check out my full push-up progression guide.

Benefits Of Incline Push Ups – And How To Reap Them!

The benefits of the incline push up are as follows:

  1. Easier than full push-ups – Incline push-ups are easier than full push-ups because most of your bodyweight is supported by your feet. Thus incline push-ups can be used by beginners to learn full push-ups.
  2. Can be done without any specialised equipment – Incline push-ups can be done on chairs, tables, benches, stairs or even your bed. You don’t require any specialised equipment, although they can also be done on gymnastics rings as well.
  3. Can be progressively overloaded – The key to getting stronger with incline push-ups is to make the exercise harder. Incline push-ups can be made progressively harder by lowering the level of incline thereby making you stronger over time. Incline push-ups can also be made harder by attaching weights to a dipping belt or backpack. Thus this exercise is perfect for beginner and intermediate trainees alike.
  4. Reduced risk of injury – Incline push-ups place more of your bodyweight on your feet than your hands, thereby reducing the risk of injury when performing the exercise.

How To Perform Incline Push-ups For Maximum Gains

How To Setup Incline Push-ups:

In order to perform the incline push-ups, all you will need is an elevated surface. The higher the elevation, the easier the push up is going to be and vice-versa.

You can also do incline push-ups on gymnastics rings, check out my video on incline ring push-ups for more information.

Incline Push-up Form

  1. Place your hands on an elevated surface, with your grip about shoulder width apart.
  2. Straighten your torso by squeezing your glutes, thighs and abs.
  3. Retract and depress your scapula by pinching your shoulder blades together and “aiming to put them in your back pocket”.
  4. Take a deep breath, bend your elbows and lower yourself till your chest reaches your palms.
  5. Push yourself back up to the starting position while maintaining a tight core.

How To Make Incline Push-ups More Difficult:

To make incline push-ups harder, reduce the angle of inclination of your torso by lowering the elevation of your hands.

You can systematically reduce the level of inclination of your torso, till you’re doing full push-ups with your torso parallel to the floor.

The more vertical your torso is, the easier incline push-ups become.

Incline Push Up Muscles Worked

Like other push-up variations, incline push-ups work the muscles of the chest, shoulders, triceps and serratus anterior with emphasis on the fibres of the lower chest.

Incline push-ups also work the abs, lower back, quads and glutes in isometric contraction.

In most circles, the incline push up is said to work the muscles of the upper chest, but this isn’t accurate. Depending on how you angle your arms, you can also make this exercise an upper chest workout.

How To Make Incline Push-ups Easier:

To make incline push-ups easier, place your hands on a higher elevation. This will make your torso angle more vertical, thereby placing more of your bodyweight on your feet instead of your hands.

The more vertical your torso angle with relation to the ground, the easier incline push-ups become.

Alternatives to Incline Push-ups:

  1. Knee Push-ups
  2. Ring Incline Push-ups
  3. Bodyweight Or Weighted Dips

Variations of Incline Push-ups:

  1. One arm incline push-ups
  2. Close grip incline push-ups
  3. Wide grip incline push-ups
  4. Diamond incline push-ups
  5. Incline sphinx push-ups

Conclusion:

The incline push up is the most basic push up variant out there! But, with the modifications mentioned above it can be turned into a serious mass builder!

Whether you’re a beginner or not, this must be a staple in your muscle and strength building arsenal!

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