Push Up with Feet on Incline

Push Up with Feet on Incline

Performing a push up with your feet on an incline is a great variation that targets your upper chest and shoulders more than traditional push-ups. Here’s a step-by-step guide on how to do push-ups with feet on an incline:

Video Instructions On How To Push Up with Feet on Incline

Equipment Needed:

  1. Incline Bench or sturdy elevated surface (e.g., step, platform, stable furniture)
  2. Exercise mat (optional)


  1. Setup:
    • Place the incline bench or elevated surface in a secure position.
    • Ensure the surface is stable and won’t move during the exercise.
    • You may want to use an exercise mat underneath for comfort, especially if the surface is hard.
  2. Body Position:
    • Start in a plank position with your hands placed slightly wider than shoulder-width apart on the incline surface.
    • Extend your legs straight behind you, with your toes on the surface and your body forming a straight line from head to heels.
    • Engage your core muscles to maintain a neutral spine.
  3. Hand Placement:
    • Position your hands slightly wider than shoulder-width apart. This helps target the chest and shoulders.
  4. Movement:
    • Lower your body towards the incline surface by bending your elbows. Keep your body in a straight line throughout the movement.
    • Aim to lower your chest close to the incline surface without touching it.
    • Keep your elbows at a 45-degree angle to your body to target the chest muscles effectively.
  5. Pushing Up:
    • Push through your palms and straighten your arms to return to the starting position.
    • Exhale as you push up and fully extend your arms.
    • Focus on squeezing your chest muscles at the top of the movement.
  6. Repetition:
    • Perform the desired number of repetitions. Beginners may start with 8-12 reps, while more advanced individuals can aim for higher repetitions.
  7. Breathing:
    • Inhale as you lower your body.
    • Exhale as you push back up.
  8. Form Tips:
    • Keep your body in a straight line throughout the exercise. Avoid arching or sagging in the lower back.
    • Engage your core muscles to stabilize your body.
    • Maintain a controlled pace to ensure proper form.
  9. Rest:
    • Take a brief rest between sets if needed.
  10. Progression:
    • As you get stronger, you can increase the incline or try more challenging variations of push-ups.

Always prioritize proper form over the number of repetitions. If you experience any pain, stop the exercise and consult with a fitness professional or healthcare provider.