Chest & triceps · Horizontal push
Incline push-up
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
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- Equipment
- Fixed wall, counter or stable bench
- Muscles worked
- Chest, triceps, shoulders
- Movement
- Horizontal push
How to perform
- Place hands on a fixed surface, slightly wider than shoulders.
- Step back and keep a straight line from head to heels.
- Bend elbows at a comfortable angle to lower your chest.
- Push away without sagging through the hips.
Three cues to remember
- Choose a fixed surface.
- Move chest and hips together.
- Push the surface away.
Common mistakes
- Using a movable surface.
- Sagging hips.
- Flaring elbows sharply outward.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Use a higher fixed surface such as a wall.
Progress when ready
Use a lower stable surface, then a floor push-up.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
NASM: incline push-up ↗