Incline Push-Up

A beginner strength exercise for the chest, done with just your bodyweight.

Main muscles: Chest
Also works: Shoulders and Triceps
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

How to do the Incline Push-Up

Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
Push body up until arms are extended. Repeat.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Incline Push-Up

Questions

What muscles does the Incline Push-Up work?

Mainly the chest, with the shoulders and triceps helping.

Is the Incline Push-Up good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Incline Push-Up?

Good alternatives that train the chest: Decline Push-Up, Incline Push-Up Medium, Incline Push-Up Reverse Grip or Incline Push-Up Wide.

How many sets and reps of the Incline Push-Up should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).