Incline Bench Push-Up

Chest, Front Delts, TricepsBench

Incline push-up variation with hands elevated on a bench. Reduces bodyweight load, making it ideal for mastering strict form.

How to do it

1Place your hands on the edge of the bench slightly wider than shoulder-width and step back into a solid plank.

2Form a straight line from head to heels by bracing your core and squeezing your glutes.

3Inhale and lower your chest toward the bench under control, keeping your elbows angled back at about 45 degrees.

4Exhale and press yourself back up smoothly using your chest and triceps.

5Return to the starting position without harsh lockout at the elbows.

Common mistakes

Sagging your lower back or piking your hips breaks core tension and ruins body alignment.

Flaring your elbows out at 90 degrees puts excessive stress on your shoulder joints.

Dropping down too fast without resisting gravity reduces muscle engagement and increases injury risk.

Breathing

Inhale as you lower toward the bench and exhale as you push back up.

Make it harder or easier

To make it easier, use a higher surface. To increase difficulty, move down to standard floor push-ups.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.