Incline Push Up

1. Place your hands slightly wider than shoulder width on a sturdy bench, box, or bar set at roughly hip height.
2. Walk your feet back until your body forms a straight line from head to heels.
3. Brace your core and squeeze your glutes so your hips neither sag nor pike.
4. Bend your elbows and lower your chest toward the edge of the bench, keeping elbows at about 45 degrees from your torso.
5. Touch your chest lightly to the bench or stop just short of it.
6. Press through your palms to push your body back up until your arms are fully extended.
7. Repeat for the target reps; to progress over time, use a lower surface until you reach the floor.

Common Mistakes

• Sagging hips: Letting the hips drop strains the lower back and cuts chest tension. Keep a rigid plank line the entire set.
• Cutting the range short: Small half reps limit the strength carryover to full push ups. Bring the chest all the way to the bench edge.
• Hands too high for your level: If you can do 20 easy reps, the incline is too tall to drive progress. Step down to a lower surface.
• Flaring the elbows wide: Elbows pointing straight out stress the shoulders. Keep them tucked at roughly 45 degrees.