Incline Push-Up

Chest

Incline Push-Up

LevelBeginner EquipmentBodyweight MechanicCompound ForcePush

A push-up with your hands elevated on a bench or sturdy surface, making it easier on the chest, shoulders and triceps.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Place your hands on a stable bench or step, slightly wider than shoulder-width.
2Step your feet back until your body forms a straight line from head to heels.
3Brace your core and squeeze your glutes.

How to perform

1Bend your elbows to lower your chest toward the edge of the bench.
2Keep your elbows at about 45 degrees from your torso.
3Stop when your chest is just above the surface.
4Press back up until your arms are straight, keeping your body rigid.