Incline Push Ups: Form Programming and Beginner Progression | Complete Nutrition

Chest exercises

Incline push ups

Incline push ups are performed with the hands elevated above the feet. The body position reduces the proportion of bodyweight loading the upper body, making them easier than standard push ups. This makes incline push ups one of the best beginner chest exercises and a useful regression for lifters returning to training. The hand elevation also biases the lower chest similarly to decline pressing. This guide covers setup, technique, progression and programming.

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Updated:
May 2026

Written by:
Dominic Walton, MD

Reading time:
6 min

How to do it

Incline push up technique

Incline push ups follow the same principles as standard push ups with the hands elevated. The setup affects difficulty significantly through hand height adjustments.

Setting up the body

Place the hands on an elevated surface 30 to 90 cm above the floor. A bench, sturdy table, kitchen counter or wall all work depending on the difficulty target. The feet are on the floor with the body forming a straight line from feet through hips, torso and head. The core is engaged to prevent the hips sagging or piking.

Hand position

Hands slightly wider than shoulder width on the elevated surface. Fingers pointing forward or very slightly outward. Wrists straight. The shoulder blades pulled down and back. The elbows should be at 45 to 60 degrees from the torso during the rep rather than flared straight out.

Executing the rep

Lower the body under control by bending the elbows. The chest should descend toward the elevated surface between the hands. Touch lightly or stop just short. Press the body back up to the starting position by extending the arms. The range of motion is the same as standard push ups, just at a different body angle.

Difficulty scaling

Higher hand elevation makes the exercise easier. A wall is the easiest version. A counter is moderate. A bench is closer to standard push up difficulty. The progression from wall to standard push up takes weeks to months for most beginners. Adjust hand height to match difficulty to the target rep range.

Muscles worked

What incline push ups target

The incline angle (hands elevated above feet) shifts loading toward the lower fibres of the chest. The reduced load compared to standard push ups makes the exercise suitable for beginners.

Lower pec emphasis

With the hands elevated above the feet, the body angle places loading on the lower fibres of the pectoralis major. The effect is similar to decline barbell or dumbbell pressing. This is the opposite of decline push ups (feet elevated) which emphasise the upper chest. The differential loading allows targeted work through bodyweight variations.

Reduced bodyweight loading

The hand elevation reduces the proportion of bodyweight that the upper body must support. At a high incline (wall) only about 25 percent of bodyweight loads the upper body. At a moderate incline (bench) about 50 to 60 percent loads the upper body. At standard push up position 65 to 75 percent loads the upper body. The reduction makes incline push ups accessible to beginners.

Triceps and front deltoid

The triceps and anterior deltoid contribute as in any pressing exercise. The contribution proportions are similar to standard push ups. The reduced absolute load means each muscle works less than during standard push ups but the muscle activation pattern is similar.

Core involvement

The core works to maintain straight line body position. Core demand is lower than in standard push ups because the body angle is closer to vertical. The reduced core demand is part of why incline push ups are easier than standard push ups beyond just the upper body load reduction.

Programming

How to program incline push ups

Incline push ups serve different roles depending on training level. For beginners they are a foundational chest exercise. For intermediate and advanced lifters they serve as warm up, accessory work or rehabilitation.

As a beginner exercise

Three to four sets of 8 to 15 reps at appropriate hand elevation. Rest 60 to 90 seconds between sets. Beginners typically start with hands on a counter or bench at approximately 60 to 90 cm height. The exercise allows learning push up technique with manageable load before progressing to standard push ups.

As warm up work

Two sets of 10 to 15 reps before primary chest exercises. The reduced loading makes incline push ups suitable for warm up without producing fatigue that affects working sets. The exercise primes the chest and shoulder muscles for heavier work to follow.

As rehabilitation

Three sets of 8 to 12 reps at appropriate hand elevation. After chest or shoulder injury, returning to bodyweight pressing through incline push ups allows progressive loading. Starting at high hand elevation and progressively lowering rebuilds capacity safely. Many physiotherapy programmes include incline push ups in chest and shoulder rehabilitation.

Progression to standard push ups

Beginners typically progress through 4 to 8 weeks of incline push ups at decreasing hand elevation before transitioning to standard push ups on the floor. The progression should be gradual. Moving to standard push ups before adequate strength is built produces poor form and slow progress.

Variations

Variations and alternatives

Incline push ups have several variations and natural progressions that extend the usefulness of the exercise across training levels.

Wall push ups

The easiest version. Standing facing a wall with hands on the wall at shoulder height, lean toward and away from the wall by bending and extending the arms. Wall push ups load only a small fraction of bodyweight. Suitable for absolute beginners, elderly lifters or rehabilitation cases.

Knee push ups

Performed on the floor with knees on the ground rather than toes. The knee position reduces the effective body weight loading the upper body. Knee push ups are an alternative to incline push ups for some beginners. The two approaches both reduce load and either can work depending on individual preference.

Standard push ups

The natural progression from incline push ups. Once beginners can perform 15 to 20 quality reps of incline push ups at moderate hand height, they typically have the strength for standard push ups on the floor. The transition should be deliberate rather than skipping straight to standard push ups.

Wide grip incline push ups

Setting the hands wider than standard increases chest emphasis and reduces triceps involvement. The wider grip variation targets the chest more specifically. Most useful as variation rather than as a regular substitute for standard incline push ups.

Incline push ups sit in the chest library as the foundational bodyweight chest exercise alongside loaded variations and other bodyweight options. For the full chest training catalogue see our Chest exercises hub.

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This guide sits inside our chest training library covering every standard chest exercise, programming principles and goal specific routines. Head back to the hub for the full catalogue.

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Keep reading

More chest exercises

For the next progression our Standard push ups guide covers the floor based version. Decline push ups covers the upper chest progression. And Best Chest Exercises for Beginners covers programming for new trainees.

Frequently asked

Incline push up questions

How high should my hands be?

Adjust hand height to match difficulty to the target rep range. Most beginners start with hands on a counter or bench at 60 to 90 cm height. A wall is easier. A lower bench or step is harder. If you can do 15 to 20 reps with quality at a given height, lower the surface for the next progression.

Are incline push ups easier than regular push ups?

Yes. The hand elevation reduces the proportion of bodyweight loading the upper body. A wall push up loads about 25 percent of bodyweight on the upper body. A bench push up loads about 50 to 60 percent. A standard floor push up loads about 65 to 75 percent. The reduction makes incline push ups accessible to beginners who cannot yet do standard push ups.

Should I start with incline or knee push ups?

Either works as a beginner regression. Incline push ups have the advantage of working in the standard push up plane of motion. Knee push ups reduce loading but slightly change the movement pattern. Many beginners use both depending on what feels right. Both progress to standard push ups eventually.

How long until I can do regular push ups?

4 to 8 weeks of consistent incline push up training typically builds enough strength for standard push ups. The exact timeline depends on starting strength level and training frequency. Progressing through decreasing hand height systematically produces the strongest transition. Most beginners benefit from spending time at each height before lowering further.

Why are incline push ups easier on the lower chest?

The hand elevation creates a body angle similar to decline barbell pressing. The lower fibres of the pectoralis major are loaded through their most effective line of pull. This is the opposite of decline push ups (feet elevated) which emphasise the upper chest through an angle similar to incline pressing.

Can advanced lifters use incline push ups?

Yes for specific purposes including warm up, rehabilitation, supplementary volume and grip variation work. The lower difficulty of incline push ups makes them less effective as primary training for advanced lifters but they retain value for specific applications throughout training careers.

Do incline push ups build chest size?

In beginners yes. The exercise produces enough stimulus to build initial chest strength and size in untrained lifters. As strength improves the exercise becomes too easy to continue producing growth and progression to standard or decline push ups is needed. Loaded variations through barbells or dumbbells produce greater size potential than bodyweight variations alone.