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Incline Push Ups Perfect Upper Body Strength Builder

man doing Incline Push Ups in gym

When it comes to bodyweight exercises that build strength, increase muscle tone, and improve endurance, incline push ups stand out as one of the most effective and versatile movements. Whether you’re a beginner looking to build upper body strength or an advanced athlete adding variation to your routine, IPU provide excellent benefits. This blog post will guide you through everything you need to know about IPU—from proper form and technique to full workout routines and modifications to boost your results.

Incline Push Ups Benefits Variations and Workouts

Incline push ups are a variation of the traditional push up, performed with your hands elevated on a stable surface like a bench, box, wall, or even a sturdy table. The incline angle reduces the load on your arms, shoulders, and chest compared to the standard push up, making it a great progression or regression depending on your fitness level.

IPU target the chest (pectorals), shoulders (deltoids), triceps, and core muscles, while putting less pressure on the wrists and lower back. The incline also slightly shifts the emphasis to the lower chest, making it a great complementary movement to traditional and decline push ups.

Benefits of Incline Push Ups

Easier Entry Point for Beginners

IPU are perfect for beginners who may struggle with standard push ups. Elevating the hands reduces the amount of bodyweight you have to push, allowing for more repetitions and better form.

Builds Upper Body Strength

This variation is a great way to build strength in your chest, shoulders, and arms. Over time, you can decrease the height of the incline until you’re strong enough to perform full push ups on the floor.

Core Stability and Control

Because your body must remain straight and engaged during IPU, your core muscles are activated to maintain stability and alignment throughout the movement.

Low-Impact on Joints

Incline push ups are easier on the wrists and shoulders compared to other push up variations. This makes them an ideal exercise for those with joint discomfort or limited mobility.

Convenient and Accessible

No equipment is needed beyond a stable surface—IPU can be done anywhere, anytime. This makes them a great option for at-home workouts, travel routines, or quick strength sessions.

Muscles Worked in Incline Push Ups

Incline push ups primarily target:

  • Lower Pectorals (Chest)
  • Anterior Deltoids (Front Shoulders)
  • Triceps Brachii
  • Serratus Anterior
  • Core (Abdominals and Obliques)

By keeping proper form and engaging the right muscles, you get a full upper-body and core workout.

How to Perform Incline Push Ups with Proper Form

Step-by-Step Instructions:

  1. Find an Incline Surface: Choose a stable surface like a bench, step, or box that’s between knee and waist height. The higher the incline, the easier the exercise.
  2. Hand Placement: Place your hands shoulder-width apart on the surface. Your fingers should face forward.
  3. Body Alignment: Step back with your feet until your body forms a straight line from your shoulders to your heels. Engage your core and glutes to keep your hips from sagging.
  4. Lowering Phase: Inhale and slowly bend your elbows, lowering your chest toward the surface while keeping your elbows at a 45-degree angle from your torso.
  5. Push Up: Exhale and press through your palms to straighten your arms and return to the starting position.
  6. Repeat: Perform 10–15 reps for beginners and increase sets and reps as strength improves.

Common Mistakes to Avoid

  • Sagging Hips: This often indicates a weak core. Engage your abdominal muscles and glutes throughout the movement.
  • Flaring Elbows: Keep elbows at a 45-degree angle to prevent shoulder strain.
  • Incomplete Range of Motion: Lower your chest close to the surface to fully activate the chest and arms.
  • Neck Dropping: Keep your neck in line with your spine. Don’t let your head droop down.

Incline Push Ups Variations for All Levels

For Beginners

  • Wall Push Ups: Start with your hands against a wall to master form.
  • High-IPU: Use a kitchen counter or tall bench to reduce intensity.

Intermediate

  • Medium-IPU: Use a workout bench or stair steps for added resistance.
  • Incline Push Ups with Pause: Pause at the bottom for 1–2 seconds to increase time under tension.

Advanced

  • Feet Elevated Push Ups: Reverse the incline by placing your feet on a surface to increase difficulty.
  • Incline Plyo Push Ups: Push off the bench explosively and catch yourself for a power-focused move.
  • IPU to Shoulder Taps: Add a shoulder tap at the top of each rep to engage your core more.

Sample Incline Push Ups Workout Routines

Beginner Routine

Perform 3 rounds:

  • IPU – 10 reps
  • Wall Plank Hold – 30 seconds
  • Bodyweight Squats – 15 reps
  • Rest – 60 seconds between rounds

Intermediate Upper Body Circuit

Repeat for 3–4 sets:

  • IPU – 15 reps
  • Dumbbell Rows – 12 reps per side
  • IPU with Pause – 10 reps
  • Plank – 45 seconds
  • Rest – 45 seconds

Advanced Incline Push Up Superset

4 rounds of the following superset:

  • Incline Plyometric Push Ups – 8 reps
  • Incline Shoulder Tap Push Ups – 12 reps
  • IPU to Failure
  • Rest – 60 seconds between rounds

How to Progress Your Incline Push Ups

One of the best aspects of incline push ups is how easily they can be scaled. Here’s how to progress:

  1. Reduce Incline Over Time: Gradually lower the surface height as you build strength. Move from wall push ups to a counter, then to a bench, and finally to floor push ups.
  2. Increase Reps or Sets: Challenge your muscles by adding more reps or rounds.
  3. Slow Down Tempo: Lower slowly for a count of 3–5 seconds to increase difficulty.
  4. Add Resistance: Wear a backpack with books or use a resistance band for added challenge.
  5. Add Advanced Variations: Once you’re comfortable, incorporate plyometric or one-arm IPU.

Incline Push Ups vs Traditional Push Ups

FeatureIncline Push UpsStandard Push Ups
DifficultyEasierModerate to Advanced
Best ForBeginners, low-impactIntermediate to Advanced
Muscle FocusLower chestMiddle chest, triceps, shoulders
Core EngagementModerateHigh
Wrist PressureLessMore

IPU serve as a stepping stone to master the full push up. Once you build enough strength and confidence, transitioning to standard push ups becomes a smoother process.

Who Should Do Incline Push Ups?

IPU are ideal for:

  • Beginners who are just starting a fitness journey.
  • Older adults looking for low-impact strength training.
  • Individuals with joint pain or wrist discomfort.
  • Athletes who want variety in upper-body training.
  • Busy professionals who need efficient at-home workouts.

Whether you’re recovering from an injury or looking for a challenge, IPU can be tailored to fit your needs.

Equipment You Can Use for IPU

  • Workout Bench
  • Box or Step Platform
  • Sturdy Table or Counter
  • Stairs
  • Yoga Blocks for Minor Elevation

Just ensure whatever surface you choose is stable and non-slip to avoid injuries.

Combining Incline Push Ups with Other Exercises

Incline push ups work great in full-body or upper-body circuits. Pair them with:

  • Planks or Mountain Climbers (for core)
  • Bodyweight Rows or Dumbbell Rows (for back)
  • Squats or Lunges (for legs)
  • Dips or Tricep Extensions (for arms)

Creating supersets or circuits that include IPU enhances muscle endurance, fat burning, and overall functional strength.

Incline Push Ups for Fat Loss and Muscle Definition

Because incline push ups are a compound movement that involves large muscle groups, they help boost calorie burn and increase lean muscle mass. When included in a well-rounded workout plan with proper nutrition, they can assist in:

  • Reducing body fat
  • Sculpting defined arms and chest
  • Improving posture
  • Boosting metabolism

For best fat-burning results, incorporate IPU into a high-intensity interval training (HIIT) or circuit training routine.

Incline push ups are a must-have in any strength training or home workout routine. They offer a beginner-friendly, joint-safe, and highly effective method to build upper body strength, sculpt your chest and arms, and engage your core. With minimal equipment and countless variations, they can be adjusted to suit any fitness level and goal.

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