Incline Push-Up (bodyweight)

Lower Chest, Shoulders, TricepsBodyweight

An accessible bodyweight push-up variation with your hands elevated. This position reduces upper-body load while shifting focus to your lower chest, shoulders, and triceps.

How to do it

1Place your hands on a stable bench or box shoulder-width apart or slightly wider.

2Step your feet back and form a straight line from your head to your heels.

3Lower your chest smoothly toward the edge of the bench, bending your elbows.

4Touch your chest to the bench while keeping your core braced.

5Push back up to the start, fully extending your arms without locking out hard.

Common mistakes

Letting your hips sag or arching your lower back, stressing your lumbar spine.

Reaching with your neck toward the bench instead of moving through your arms and shoulders.

Using an unstable surface to support your weight.

Breathing

Inhale as you lower your chest to the bench and exhale as you push back up.

Make it harder or easier

The higher the surface, the easier the movement. Lower the elevation to make it harder.

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.