Incline Push Ups to Build Upper Body Strength

Push-ups are a timeless upper-body exercise. But if you’re looking to take the pressure off your shoulders or engage your chest from a new angle, incline push-ups are the perfect move. This simple yet powerful variation offers incredible benefits for both beginners and seasoned athletes. Whether you’re working out at home or at the gym, incline push-ups can help you build muscle, improve form, and increase strength—all without needing any equipment.

In this guide, we’ll break down everything you need to know about push-ups: benefits, form tips, progressions, workout routines, and variations to target different muscle groups. Let’s dive in!

What Are Incline Push-Ups?

Incline push-ups are a bodyweight exercise where your hands are elevated on a platform while your feet remain on the ground. This position reduces the amount of bodyweight you push, making the movement easier than standard push-ups and more focused on the upper chest and shoulders.

You can perform incline push-ups using a sturdy bench, box, step, or even a wall, depending on your fitness level.

Benefits of Incline Push-Ups

1. Beginner-Friendly and Accessible

Incline push-ups are ideal for beginners who might struggle with traditional push-ups. Elevating the hands reduces resistance, allowing you to build strength gradually and safely. It’s a great stepping stone for progressing toward standard or decline push-ups.

2. Targets the Upper Chest and Shoulders

This push-up variation emphasizes the clavicular head of the pectoralis major (upper chest) along with the anterior deltoids (front shoulders). If you want a fuller-looking chest, push-ups are a smart move to include.

3. Less Stress on the Wrists and Shoulders

Because of the angle, incline push-ups place less pressure on your wrist joints and shoulders compared to flat or decline push-ups. This makes it a safe alternative for people recovering from minor shoulder injuries or wrist discomfort.

4. Enhances Core Stability

Like all push-up variations, IPU engage the core muscles to maintain a straight line from head to heels. Performing them correctly improves core stability and posture.

5. No Equipment Necessary

All you need is an elevated surface. No gym membership required. That makes incline perfect for home workouts, travel routines, or outdoor sessions.

Muscles Worked in Incline Push-Ups

Incline primarily target:

• Upper chest (clavicular pectoralis major)
• Front shoulders (anterior deltoids)
• Triceps brachii
• Core muscles (abdominals and obliques)
• Serratus anterior
• Lower trapezius

By changing the incline height and hand placement, you can shift emphasis between muscle groups.

How to Do Incline Push-Ups With Perfect Form

Step-by-Step Instructions

1. Find an elevated surface: Choose a stable platform like a bench, step, or box.
2. Place your hands shoulder-width apart on the platform, with fingers pointing forward.
3. Extend your legs back so your body forms a straight line from heels to head.
4. Engage your core and glutes to prevent sagging or arching.
5. Lower your chest toward the platform by bending your elbows.
6. Keep elbows at a 45-degree angle from your body—not flared out.
7. Lower until your chest nearly touches the surface, then push back up to the start position.
8. Repeat for reps.

Common Mistakes to Avoid

• Letting the hips sag or arching the lower back
• Flaring elbows out too wide
• Not going low enough (partial reps)
• Rushing through the movement without control

Incline Push-Up Progression Plan

Here’s a simple incline push-up progression you can follow to build strength over time:

Week 1-2: Wall Push-Ups

• Stand facing a wall
• Hands at chest level
• Perform 3 sets of 10–15 reps

3-4: Counter or Tabletop Push-Ups

• Use a kitchen counter or high bench
• Perform 3–4 sets of 10 reps

5-6: Bench or Step Push-Ups

• Lower the incline (12–18 inches)
• Aim for 3–4 sets of 8–12 reps

7+: Standard Push-Ups

• Progress to flat push-ups once you can do 3 sets of 15 incline reps with perfect form

Best Incline Push-Ups Workouts

Now let’s look at incline push-up workouts based on your goals: strength, endurance, or hypertrophy.

1. Strength-Based Incline Push-Up Workout

Perform with slow tempo and longer rest:

• Incline Push-Ups: 5 sets x 5–8 reps (3-0-1 tempo)
• Rest: 60–90 seconds between sets

2. Muscle Growth (Hypertrophy) Workout

Ideal for building muscle mass:

• Incline Push-Ups: 4 sets x 10–12 reps
• Wide Grip Push-Ups: 3 sets x 8–10 reps
• Close-Grip Push-Ups: 3 sets x 10–12 reps
• Rest: 30–60 seconds between sets

3. Endurance & Conditioning Workout

Build stamina with high reps:

• Incline Push-Ups: 3 sets x 20 reps
• Wall Sit (Isometric hold): 30–60 seconds
• Incline Shoulder Taps: 3 sets x 15 reps per side
• Plank Hold: 1 minute
• Rest: 15–30 seconds

Incline Push-Up Variations to Add Challenge

Wide Push-Ups

Hands are placed wider than shoulder-width to emphasize the chest.

Close-Grip Push-Ups

Hands are closer together to target the triceps and inner chest.

Incline Push-Ups with Shoulder Taps

After each rep, tap your opposite shoulder to increase core engagement and balance.

Incline Plyometric Push-Ups

Explosively push up from the surface to add power and intensity—great for athletes.

Incline Push-Up Hold

Pause and hold at the bottom of the movement for 2–3 seconds to build time-under-tension strength.

Incline Push-Ups vs. Regular Push-Ups

Feature	Incline Push-Ups	Standard Push-Ups
Difficulty	Easier	Intermediate
Muscle Focus	Upper chest, front shoulders	Mid chest, front shoulders
Best for	Beginners, rehab, upper chest focus	General strength, chest mass
Core Engagement	Moderate	High
Progression Step	Toward standard push-ups	Toward decline or weighted push-ups

Incline push-ups allow you to build form, reduce injury risk, and focus on the upper pecs. Once you’ve mastered the push-ups, you can transition to standard or even decline push-ups for more intensity.

Tips to Maximize Your Incline Push-Up Gains

1. Control the Tempo

Slower reps improve time under tension and lead to more muscle growth. Try a 3-second descent and 1-second push.

2. Add Volume Gradually

Start with 2–3 sets and build up to 4–5 sets as you get stronger. Don’t jump too quickly to advanced variations.

3. Focus on Full Range of Motion

Lower your chest as close to the surface as possible to maximize muscle engagement.

4. Keep Core Engaged

A tight core ensures you’re working your upper body and not cheating with your hips.

5. Combine with Other Push Exercises

Pair IPU with standard push-ups, dips, and dumbbell presses for a complete upper body workout plan.

Sample Incline Push-Up Workout Routine (3 Days/Week)

Here’s a full weekly plan for those focusing on upper body toning and strength with push-ups.

Day 1: Strength Focus

• Incline Push-Ups: 4 sets x 8 reps
• Incline Close-Grip Push-Ups: 3 sets x 10 reps
• Incline Shoulder Taps: 3 sets x 10 per side
• Plank Hold: 3 x 30 seconds

2: Endurance Focus

• Incline Push-Ups: 3 sets x 20 reps
• Wide Push-Ups: 3 sets x 15 reps
• Hold Push-Ups: 3 sets of 10 sec hold
• Jumping Jacks: 3 x 30 seconds

3: Superset Combo

• Incline Push-Ups + Wall Sit (Superset): 3 sets
• Incline Shoulder Tap + Forearm Plank (Superset): 3 sets
• Plyo Push-Ups: 2 sets x 8 reps

Who Should Do Incline Push-Ups?

Incline push-ups are perfect for:

• Beginners looking to build strength
• Women and men of all fitness levels
• People returning from injury or dealing with joint issues
• Athletes training for upper chest development
• Home workout enthusiasts

It’s one of the most adaptable and scalable exercises in calisthenics training.

Incline Push-Up Workouts

Incline push-ups may seem simple, but they offer a powerhouse of benefits—especially for those looking to build upper chest strength, improve push-up form, or ease into bodyweight training. Whether you’re a beginner or a pro, IPU deserve a spot in your routine.

Focus on good form, control your movement, and increase your incline intensity or volume gradually. Mix in variations to prevent plateaus and keep your upper body workouts fresh.

Add incline push-ups to your weekly training plan, and you’ll notice gains in muscle tone, strength, and endurance—all without needing a gym!