Incline Push-Up

Muscles worked by the Incline Push-Up

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Incline Push-Up

1. Place your hands on a bench or elevated surface, shoulder-width apart.
2. Extend your legs behind you into a plank position.
3. Lower your chest toward the bench by bending your elbows.
4. Push back up to the starting position.
5. Repeat.

Form tips

• Check that the elevated surface is stable before starting.
• Keep your elbows tucked rather than flared out wide.
• Progress to a lower surface as you get stronger.

At a glance

Incline Push-Up in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Push Ups
• Clap Push-Ups
• Close Grip Push Ups
• Decline Push-Up
• Deficit Push Ups
• Diamond Push Ups
• Handstand Push Ups
• Knee Push Ups

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "incline-push-ups",
  "name_en": "Incline Push-Up",
  "name_de": "Incline Push-Up",
  "name_es": "Push-up inclinado",
  "description_en": "A beginner-friendly push-up variation with hands elevated on a bench or step.",
  "description_de": "Eine einsteigerfreundliche Push-Up-Variante mit erhöhten Händen auf einer Bank oder Stufe.",
  "description_es": "Una variación del push-up apta para principiantes con las manos elevadas sobre un banco o escalón.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "endurance"
  ],
  "tags": [
    "calisthenics",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe",
    "requires_bench"
  ],
  "variation_group": "push-up",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Place your hands on a bench or elevated surface, shoulder-width apart.",
    "Extend your legs behind you into a plank position.",
    "Lower your chest toward the bench by bending your elbows.",
    "Push back up to the starting position.",
    "Repeat."
  ],
  "instructions_de": [
    "Stelle die Hände schulterbreit auf eine Bank oder erhöhte Fläche.",
    "Strecke die Beine in eine Plank-Position.",
    "Senke die Brust zur Bank, indem du die Ellbogen beugst.",
    "Drücke zurück in die Ausgangsposition.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Coloca las manos sobre un banco o superficie elevada, a la anchura de los hombros.",
    "Extiende las piernas hacia atrás en posición de plancha.",
    "Baja el pecho hacia el banco flexionando los codos.",
    "Empuja de vuelta a la posición inicial.",
    "Repite."
  ],
  "tips_en": [
    "Check that the elevated surface is stable before starting.",
    "Keep your elbows tucked rather than flared out wide.",
    "Progress to a lower surface as you get stronger."
  ],
  "tips_de": [
    "Spanne Rumpf und Gesäß an, damit die Hüfte nicht durchhängt.",
    "Führe die Ellbogen leicht nach hinten statt weit nach außen.",
    "Nutze eine niedrigere Erhöhung, sobald du stärker wirst."
  ],
  "tips_es": [
    "Aprieta el abdomen para que la cadera no se hunda.",
    "Cuanto más alta la superficie, más fácil el ejercicio.",
    "Asegúrate de que el banco no se mueva antes de empezar."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/incline-push-ups-start.webp",
      "peak": "images/flat/incline-push-ups-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "incline-push-ups");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.