Incline Push-Up

beginner · push_horizontal

Setup

Pick a sturdy chair with no wheels, pushed against a wall or into a corner so it cannot slide; the edge of a table, a step or a wall also work if you are starting out and want an easier angle. Put your hands on it slightly wider than your shoulders and walk your feet back until your body is one straight, tilted line.

Execution

The higher the surface, the easier the exercise, so pick a height where you can do 8-12 clean reps.
Brace your belly and glutes and press your heels back so the whole body works as one piece.
Inhale and lower your chest until it nearly touches the edge, elbows angled back about 45 degrees.
Exhale and press back up, hips and chest leaving the surface together.
When 12 clean reps feel easy, drop the surface one level lower for the next session.

Breathing

Inhale as the chest comes down, exhale as you press up. Steady breathing is what keeps the body in line on the last reps.

Quick cues

One tilted line, head to heels.
Elbows angled back 45 degrees.
Press your heels backward.
Lower surface, harder exercise.
Imagine shoving the wall away.

Common faults

Fault: Choosing a surface that slides or has wheels
Fix: Use a bench pushed against a wall, a stair tread or a built-in window ledge.
Fault: The hips sagging because only the arms are working
Fix: Squeeze the glutes before each rep and raise the surface one level for two weeks.
Fault: Cutting the rep short and pressing straight back up
Fix: Brush the chest against the edge on every rep, and raise the surface if you cannot reach it.
Fault: The shoulders creeping up toward the ears as you press
Fix: Before you start, slide both shoulder blades down toward your back pockets and hold that gap to the last rep.

Equipment

bodyweight, chair

Muscle groups

chest, arms, shoulders, core