incline push-ups

Incline Push-Ups | Alternative for a regular one

For those of you, who find it difficult to do regular push ups. Incline Push-ups is certainly made for you.

Incline push-ups reduces the stress from elbows, and shoulders, and provide a solid workout for pectorial muscles (chest).

It will reduces the amount of weight you are lifting [1], and it is perfect for beginners who want to build great upper body.

How to do Incline Push-Ups?

how to do incline push-ups
  • Take a chair/bench and put it in front of you.
  • Place your both hands on the chair at the shoulder width apart.
  • Move back so that your head and feet are in a line.
  • Lower yourself down bending your elbows until your chest touches the chair (or near to the chest – as per your fitness level).
  • Then push to get back in the start position.
  • Incline push-ups will make your push up game easier.

DO 3sets of 15 reps.

Muscle Target:

  • Primarily Chest
  • Engages Core too.


benefits of incline push-ups
  • It primarily targets the chest, and will provide you the great chest. Apart from chest it will also provide the strength to secondary muscles like shoulders, arms, and core.
  • It will reduces the risk of shoulder injury. Shoulder injury is one of the common issues for the aged person. It will provide the strength to shoulders, and protect themselves from the injury.
  • Great alternative for regular ones. If you are unable to do the regular push ups go for incline push-ups.
  • Prevent muscle loss.
  • Time saving – As you don’t need to go to the gym to perform it.
  • Covinient – Can be done at the comfort of your home.

Related – Top 10 Benefits of Push Ups

Mistakes to avoid

common mistakes incline push-ups

Wide arm grip

Put your hands on the bench at the shoulder width apart, otherwise it will decrease the range of motion.

When you lower yourself down, touch the bench with your chest. And when you come up, come up fully so that your hands are fully extended.

Wide arm grip can even cause the shoulder injury.

Mountain Structure

This is one of the common mistake, most people do. When you are doing the incline push-ups, your whole should be in a line. It must form a proper alignment.

Don’t bend your knees, or lift your hips in the process. Perform it in front of a mirror, see where are you lacking, and correct the posture.

Modification in Incline Push-Ups

Add weight to the Incline push-ups

Put a weighted plate (it would be better, if you could bind it) on your back, and then do incline push-ups.

Reverse Grip Incline Push-Ups

  • Maintain the same stance as explained above.
  • But this time rotate your hands so that your fingers are facing towards you.
  • Do a set.

Do Wall push-ups

Easier than the inclined one. If you are aged person, and want to build some muscle, or want to prevent muscle loss do this wall push-ups instead.

  • Stand near a wall with legs shoulder width apart.
  • Put both of your hands on the hands at shoulder width.
  • Lean towards the wall, so that your chest is close to the wall.
  • Push to get back to the start position.
  • You body should be straight throughout the motion.



If you have any kind of elbow, shoulder, or wrist injury, avoid this exercise. I have mentioned above, it reduces the stress from shoulder, and elbow, but you should avoid it, if you have any kind of issue.

Or do it under the supervision of an expert.


Since you are heaving difficulties in doing regular push ups, opt for incline one. If inclined one are difficult, go for wall push ups. Incline push-ups is also used as a warm up exercise.

It will not only prevent muscle loss, but it will provide you the strong upper body, and have numerous benefits.


This article provides general information only. It would be better if you consult an expert. It is not a substitute for an expert at all.



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