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PushBack-friendly

Incline Push-Up

Push-ups with hands raised on a bench. A moving plank that also trains your core.

💪 Chest💪 Triceps💪 Core🏋️ bodyweight🏋️ bench
Incline Push-Up — start positionIncline Push-Up — end position
Start ↔ end position
Photos: free-exercise-db (public domain)

Step by step

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Setup

Hands on a bench or Smith bar, slightly wider than your shoulders.

Show all steps
  1. Setup: Hands on a bench or Smith bar, slightly wider than your shoulders.
  2. Setup: Walk the feet back into a straight-body plank.
  3. Brace like you're about to be poked in the stomach, squeeze glutes.
  4. Lower your chest to the bench, elbows at 45°.
  5. Push back up as one solid unit.
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Watch a video demo
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Tempo coach

Lower 2sPress 1s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

  • •If your hips sag, your back arches — raise the hands higher to make it easier.

✗ Common mistakes

  • ✗Hips sagging
  • ✗Head poking forward

Swap options

Dumbbell Floor PressBack-safe

Pressing from the floor — your back is fully supported and the range is shoulder-friendly.

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