Incline Push-Up

How to do Incline Push-Up

• Put your hands on a bench or bar slightly wider than the shoulders and walk the feet back until the body is one straight line.
• Lower yourself until the chest touches the edge, elbows about 45 degrees from the body.
• Push back up to straight arms while exhaling.
• The higher the hands, the easier it gets; lower the surface as you get stronger until you reach the floor.

These are the same steps you see in the exercise guide in the Flawless app.

Muscles worked

Muscle data from StrengthLog.

Why do it

• Chest and triceps without any equipment
• Shoulder blades move freely, unlike on a bench
• Core stays braced for the whole set

Rep standards for Incline Push-Up

Numbers are reps in one set, for ages 23–39.

Flawless ranks Incline Push-Up by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.

Similar exercises

• Chest Dips
• Knee Push-Up
• Push-Up
• Ring Dips
• Wall Push-Up
• Band Chest Fly
• Barbell Bench Press
• Barbell Pullover
• All 469 exercises in the library

Questions

What muscles does Incline Push-Up work?

It works mainly the chest and front deltoid, with help from the triceps and abs.

How do you do Incline Push-Up?

Put your hands on a bench or bar slightly wider than the shoulders and walk the feet back until the body is one straight line. Lower yourself until the chest touches the edge, elbows about 45 degrees from the body. Push back up to straight arms while exhaling. The higher the hands, the easier it gets; lower the surface as you get stronger until you reach the floor.

How many reps of Incline Push-Up is good?

In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.