To do bodyweight incline push ups, place your hands on a sturdy surface, keep a straight line from head to heels, lower your chest to the edge, then press back up without flaring elbows. It trains the chest most, with triceps and shoulders assisting, and the incline makes the movement easier to control. The most common mistake is letting hips sag or elbows flare; fix it by tightening your glutes and keeping elbows about 30-45 degrees. Progress by adding reps first, then lower the surface height.
Step-by-step form
- Set up: Place hands on a bench or box, shoulder-width apart.
- Brace: Step back into a straight line, squeeze glutes, ribs down.
- Initiate: Bend elbows and lower your chest toward the edge.
- Main rep path: Keep elbows 30-45 degrees and body straight.
- Hardest point: Pause briefly with chest near the surface.
- Finish: Press back up until elbows are straight.
- Reset: Re-brace and set your line before the next rep.
Who this variation is for
This is ideal if you are building push-up strength or returning to training. Skip it if your wrists or shoulders hurt even with a higher surface.
- Best fit: Beginners building pressing strength
- Not ideal when: Wrist or shoulder pain shows up
- Better option if not ideal: Wall push-ups or machine chest press
Setup and equipment
Pick a stable surface you can control. Higher is easier, lower is harder.
- Setup position: Hands shoulder-width, body in a straight line
- Equipment setup checks: Surface does not move, floor not slippery
- Start load/resistance: Bodyweight with a comfortable incline height
- Bracing and breathing plan: Inhale on the way down, exhale on the press
Muscles worked and movement pattern
This is a horizontal press with bodyweight. You should feel the chest and triceps working while the core holds your line.
| Role | Muscles |
|---|---|
| Primary | Chest |
| Secondary | Triceps, Front delts |
| Stabilizers | Core, upper back |
At a glance
- Variation: Bodyweight
- Best for: Learning push-up mechanics
- Primary muscles: Chest
- Equipment: Bench, box, or countertop
- Difficulty: Beginner
- Primary goal: Strength and control
How to check your form
- Body stays in a straight line.
- Elbows stay 30-45 degrees from ribs.
- Chest reaches the edge without shrugging.
- You can pause at the bottom.
Beginner mistakes and quick fixes
| Mistake | Why It Happens | Fix |
|---|---|---|
| Hips sag or pike | Core and glutes are loose | Tighten glutes and keep ribs down. |
| Elbows flare wide | Hands too wide or rushing | Move hands in and slow down. |
| Hands slip or wobble | Surface unstable | Use a sturdy box or bench. |
What you should feel
- At the start of each rep: Core tight and shoulders set.
- During lowering or lengthening: Chest stretch, elbows controlled.
- During the hardest point: Chest and triceps doing the work.
- At lockout or finish: Straight arms without shrugging.
- If you feel joint pain: Raise the surface and shorten range.
Regressions (Easier Versions)
- Wall push-ups when you need the easiest angle.
- High incline push-ups on a countertop.
Progressions (Harder Versions)
- Lower the surface height as reps stay clean.
- Pause for 1 second at the bottom of each rep.
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Machine Chest Press | When you want guided loading | Stable path and easy adjustments |
| Dumbbell Bench Press | When you want more load | Larger strength challenge |
| Push-ups on handles | When wrists need neutral position | Reduces wrist extension stress |
How many sets and reps for beginners
Start with clean reps and stop short of form breakdown. Two to three sessions per week is plenty.
For Strength
- Sets: 2-4
- Reps: 6-10
- Rest: 60-90 sec
- Frequency: 2-3x/week
- Progression rule: Add reps before lowering the surface.
For Muscle Growth
- Sets: 3-4
- Reps: 10-15
- Rest: 60-90 sec
- Frequency: 2-4x/week
- Progression rule: Add reps, then lower the surface height.
For Skill / Return to Training
- Sets: 2-3
- Reps: 6-12
- Rest: 60-90 sec
- Frequency: 2-3x/week
- Progression rule: Keep a straight body line before harder angles.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 2 x 8 | High incline | Learn the line |
| 2 | 3 x 8 | Same incline | Smooth tempo and control |
| 3 | 3 x 10 | Same incline | Build reps without sagging |
| 4 | 3 x 10 | Lower incline | Add difficulty safely |
Checklist before your first set
- Surface is sturdy and does not move.
- Hands are shoulder-width and wrists feel okay.
- Body forms a straight line from head to heels.
- You can pause at the bottom without collapsing.
Safety and Contraindications
Use an incline that lets you keep your body straight. Stop and adjust if pain appears.
- Stop the set if: Sharp wrist or shoulder pain shows up.
- Use caution if: You have a history of wrist or shoulder issues.
- Safer substitutions: Wall push-ups, machine chest press, cable press.
FAQs
How high should the surface be?
High enough that you can keep a straight line. If you sag, raise the surface.
Can I do incline push-ups every day?
If the sets are light and form stays clean, yes. For harder sessions, leave a rest day between.
Where should my hands be?
Start at shoulder width with fingers spread. Move them slightly in or out if wrists or shoulders feel off.
When should I switch to regular push-ups?
When you can do 3 sets of 12-15 clean reps on a low incline. Then test a few floor reps.
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