Bench Incline Push-Up
A modified push-up with hands elevated on a bench that targets the chest, shoulders, and triceps to build upper body strength; ideal for beginners progressing to full push-ups.
About Exercise
Equipment
Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Abs, Lower Back
Accessory Muscles
Glutes
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Lower Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Abs
3/10Lower Back
3/10Erector Spinae
Glutes
2/10Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Face a sturdy bench at waist height. Place hands on the edge slightly wider than shoulders, step feet back to form a straight body line from head to heels, arms extended.
- Inhale and bend elbows to lower chest toward bench, keeping elbows at 45 degrees.
- Lower until chest nearly touches surface or upper arms parallel to ground.
- Exhale and press through palms to extend arms and return to start.
- Protract shoulder blades at the top.
- Maintain straight body line throughout.
- Repeat for reps with control.
Coaching Tips
Form Cues
- Keep body plank-straight
- Elbows at 45 degrees
- Drive through palms
- Core tight, glutes squeezed
- Head neutral gaze down
Breathing
Inhale during the descent, exhale as you push up. Brace core on every rep.
Tempo
3-1-1
Range of Motion
Lower chest to within inches of bench; fully extend arms without locking elbows at top.
Safety
Safety Notes
- Avoid if shoulder pain present
- Use stable surface only
- Stop on wrist or elbow discomfort
- Maintain spinal alignment
- No sagging or arching
Spotting
Spotting not required; self-assist by dropping to knees if form fails.
Common Mistakes
- Sagging hips
- Flaring elbows wide
- Incomplete range
- Arched lower back
- Locked elbows at top
When to Avoid
- Shoulder impingement
- Wrist injuries
- Acute elbow pain
Flexibility Needed
- Shoulder flexion above 90 degrees
- Wrist extension to 60 degrees
Build Up First
- Basic plank hold ability
- Proper push-up form awareness
Also known as
Incline Push-Up, Elevated Push-Up, Bench Push-Up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Incline Bench IYT
Dumbbells, Incline Bench
Shoulders, Traps
Dumbbell Incline Bench Press
Dumbbells, Incline Bench
Chest
Dumbbell Incline Bench Y Raise
Dumbbells, Incline Bench
Shoulders
Dumbbell Incline Bench Y Raise
Dumbbells, Incline Bench
Shoulders
Kettlebell Incline Bench Press
Kettlebell, Incline Bench
Chest
Smith Machine Incline Bench Press
Smith Machine, Incline Bench
Chest
Barbell Incline Close-Grip Bench Press
Barbell, Incline Bench
Triceps
Dumbbell Single-Arm Incline Bench Press
Dumbbells, Incline Bench
Chest
Dumbbell Incline Guillotine Bench Press
Dumbbells, Incline Bench
Chest
Barbell Incline Bench Press
Barbell, Incline Bench
Chest
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
