Incline Pushups

Performing Incline Pushups is a great variation that can help target different muscle groups. Here are step-by-step instructions:

Small Incline = Harder
High Incline = Easier

Video Instructions On How To Do Incline Push-Ups

Push-Ups with Hands on Incline Surface:

Muscles Targeted:

  • Chest (pectoral muscles)
  • Shoulders (deltoids)
  • Triceps
  • Core muscles

Equipment Needed:

  • Incline surface (e.g., bench, step, sturdy elevated platform)
  • Comfortable workout attire
  • Athletic shoes (optional)


  1. Set Up:
    • Place the incline surface in a stable position.
    • Ensure that the incline is not too steep, especially if you are a beginner.
  2. Body Position:
    • Stand facing the incline surface.
    • Position your hands slightly wider than shoulder-width apart on the incline surface.
    • Your body should form a straight line from head to heels.
  3. Foot Placement:
    • Place your feet hip-width apart or slightly wider for stability.
    • Keep your toes on the ground.
  4. Engage Core:
    • Tighten your core muscles to maintain a straight line from head to heels throughout the exercise.
  5. Lowering Phase:
    • Lower your chest towards the incline surface by bending your elbows.
    • Keep your body in a straight line and avoid letting your hips sag.
  6. Elbow Position:
    • Aim to lower your chest until it almost touches the incline surface.
    • Ensure your elbows are at around a 90-degree angle.
  7. Pushing Phase:
    • Push through your palms to straighten your arms and return to the starting position.
    • Focus on contracting your chest and triceps.
  8. Breathing:
    • Inhale as you lower your chest.
    • Exhale as you push back up.
  9. Repetition:
    • Perform the desired number of repetitions.
    • Start with a manageable number and gradually increase as you build strength.
  10. Form Tips:
    • Maintain a neutral spine throughout the exercise.
    • Keep your head in a neutral position, looking at the incline surface.
  11. Cooldown:
    • After completing the exercise, perform some gentle stretches for your chest, shoulders, and triceps.


  • If you experience any discomfort or pain, modify the incline or reduce the range of motion.
  • Consult with a fitness professional or healthcare provider if you have any pre-existing conditions or concerns.

Remember to listen to your body, and progress gradually to avoid injury. As with any exercise, proper form is crucial for effectiveness and safety.