Incline Push-Up (bench/step)

Lower Chest, Front Delts, TricepsBench/Step

An incline push-up variation with your hands elevated on a surface and feet on the floor. It reduces the total body weight you have to push, making it a great stepping stone to mastering standard push-ups.

How to do it

1Place your hands slightly wider than shoulder-width on the edge of a bench or step.

2Step your feet back into a plank so your body forms a straight line.

3Keep your core locked and inhale as you lower your chest toward the bench.

4Guide your elbows back at roughly a 45-degree angle to your body.

5Exhale as you push off the bench and return to the top position.

Common mistakes

Letting your hips or stomach touch the bench before your chest, showing a loss of core control.

Flaring your elbows straight out to the sides, overworking the shoulder joints.

Dropping down too quickly without control, reducing effective muscle engagement.

Breathing

Inhale as you lower toward the bench; exhale as you push away to full arm extension.

Make it harder or easier

To make it easier, use a higher platform like a sturdy box or wall.

To make it harder, progressively lower the bench height.

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.