Chest / Beginner / Compound (multi-joint)

Incline Push-Up

A bench exercise for the chest, with the front delts, triceps and serratus assisting.

At a glance

Primary

Chest

Secondary

Front delts, Triceps, Serratus anterior

Equipment

Bench

Movement pattern

Horizontal push

Level

Beginner

Type

Chest, Compound (multi-joint)

Loads the wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
2. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
3. Push body up until arms are extended. Repeat.

Common mistakes

• ✗ Leading with the head and hips piking.

  Why it hurts: The neck strains and the range gets cut short.

  ✓ Instead: Keep the body straight and bring the chest, not the face, to the bench.

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