Incline Push-Ups

Learn how to do Incline Push-Ups with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4 Chest TricepsShoulders No equipment

Incline Push-Ups is a No equipment exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders. It has a MET value of 4, meaning a 70 kg person burns approximately 140 kcal in a 30-minute session.

How to Do Incline Push-Ups

A push-up variation where your hands are elevated on a bench, making the movement easier and targeting the chest from a slightly different angle. Ideal for beginners or warm-up.

Instructions:

Place your hands shoulder-width apart on the bench.
Extend your legs behind you, body in a straight line from head to heels.
Lower your chest towards the bench by bending your elbows.
Push back up to the starting position.

Common mistakes:

Letting the hips sag or rise.
Flaring the elbows excessively.
Not keeping a straight body alignment.

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Muscles & equipment

Primary muscleChest

Secondary muscleTriceps

Secondary muscleShoulders

EquipmentNo equipment

Your weight

Duration

min

Estimated burn

140 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Incline Push-Ups

Type: No equipment exercise
Primary muscle: Chest
Secondary muscles: Triceps, Shoulders
MET value: 4
Calories (30 min, 70 kg): ≈ 140 cal
Video quality: 4K with male and female demonstrations

More Chest Exercises

MET 4.5

Alternating Incline Dumbbell Press

Dumbbells

MET 5

Barbell Bench Press

Olympic Barbell
Bench

MET 4.5

Bench Press Machine

Machine

MET 3.5

Cable Chest Fly

Cable

FAQ: Incline Push-Ups

What muscles does Incline Push-Ups work?

Incline Push-Ups primarily targets the Chest, with secondary engagement of the Triceps, Shoulders.

How do you do Incline Push-Ups correctly?

A push-up variation where your hands are elevated on a bench, making the movement easier and targeting the chest from a slightly different angle. Ideal...

Is Incline Push-Ups good for beginners?

Incline Push-Ups has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Incline Push-Ups?

Incline Push-Ups requires: No equipment.

What are the benefits of Incline Push-Ups?

Incline Push-Ups strengthens the Chest, engages the Triceps and Shoulders, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Incline Push-Ups?

Similar exercises to Incline Push-Ups include Alternating Incline Dumbbell Press, Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Incline Push-Ups better than Alternating Incline Dumbbell Press?

Both Incline Push-Ups and Alternating Incline Dumbbell Press target the Chest. Incline Push-Ups uses No equipment, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.