Incline push-ups
Hands on a table or bench to make it easier.
Muscles worked · Primary
ChestTriceps
Secondary
Front delts
Equipment
No equipment
Updated: September 26, 2026
How to do it, step by step
- Place your hands on the edge of a sturdy table, bench or counter.
- Walk your feet back until your body is straight and inclined.
- Lower your chest to the edge with elbows at about 45°.
- Push back up. The lower the surface, the harder it gets.
Common mistakes
- Using a surface that moves.
- Bending at the hips.
- Dipping your head instead of your chest.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
A plan with Incline push-ups, built for you
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Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.