Bench Incline Push Up
A bodyweight horizontal push exercise performed with hands on an elevated surface. It targets the chest, triceps, and anterior shoulders to build foundational pushing strength and endurance.
About Exercise
Equipment
Body Weight, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs, Glutes
Popularity Score
9
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
10/10Mid Chest, Lower Chest
Triceps
8/10Lateral Head, Long Head
Shoulders
7/10Anterior Delts
Abs
3/10Rectus Abdominis, Transverse Abdominis
Glutes
3/10Glute Max
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-90 seconds
How to Perform
Stand facing the bench and place hands slightly wider than shoulder-width on the edge, creating a straight line from head to heels. Brace your core and squeeze your glutes tightly before starting the movement.
- Keep the body rigid in a plank position and tuck elbows slightly toward the ribs.
- Lower your chest slowly toward the bench by bending your elbows.
- Pause briefly when your chest is close to the elevated surface.
- Drive through your hands and press your body back up to the starting position.
- Fully extend your elbows and maintain core tension throughout the repetition.
Coaching Tips
Form Cues
- Maintain plank position.
- Elbows slightly tucked.
- Drive hands through bench.
- Squeeze glutes and abs.
Breathing
Inhale as you lower your body during the eccentric phase, and forcefully exhale as you push back up during the concentric phase, maintaining a tight core brace.
Tempo
2-1-1
Range of Motion
Lower until the chest lightly touches or comes within an inch of the elevated surface while maintaining a rigid, straight body line.
Safety
Safety Notes
- Ensure the elevated surface is stable and will not slide or tip during the movement.
- Stop immediately if you experience sharp pain in the shoulders or wrists.
Spotting
Not recommended; adjust the height of the bench (incline) to modify difficulty.
Common Mistakes
- Allowing hips to sag or pike upwards.
- Flaring elbows out wide to the sides.
- Shortening the range of motion.
- Losing tension in the midsection.
When to Avoid
- Acute wrist or shoulder joint pain.
Flexibility Needed
- Adequate wrist extension to tolerate load.
Build Up First
- Ability to hold a rigid plank position.
Also known as
Push-Up (On Bench), Bench Pushup, Incline Push-up, Incline Pushups
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Bench Incline Push Up
Body Weight, Flat Bench
Chest
Decline Push Up
Body Weight, Plyometric Box
Chest
Push Up
Body Weight
Chest
Clap Push Up
Body Weight
Chest
Pike Push Up
Body Weight
Shoulders
Stability Ball Decline Pushup
Stability Ball, Body Weight
Chest
Spiderman Push-Up
Body Weight
Chest
Handstand Push Up
Body Weight
Shoulders
Hand Release Push-Up
Body Weight
Chest
Stability Ball Push-Up
Stability Ball, Body Weight
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
