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Incline Push-Up Medium

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

Incline Push-Up Medium: starting positionIncline Push-Up Medium: finishing position
Main muscles
Chest
Also works
Abs, Shoulders and Triceps
Equipment
Bodyweight
Level
Beginner
Type
Compound
Movement
Push

How to do the Incline Push-Up Medium

  1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  2. Place your hands on the bar, with your hands about shoulder width apart.
  3. Position your feet back from the bar with arms and body straight. This will be your starting position.
  4. Keeping your body straight, lower your chest to the bar by bending the arms.
  5. Return to the starting position by extending the elbows, pressing yourself back up.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 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 Medium

Questions

What muscles does the Incline Push-Up Medium work?

Mainly the chest, with the abs, shoulders and triceps helping.

Is the Incline Push-Up Medium 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 Medium?

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

How many sets and reps of the Incline Push-Up Medium 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).