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 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.
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.
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.
Because your body must remain straight and engaged during IPU, your core muscles are activated to maintain stability and alignment throughout the movement.
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.
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.
Incline push ups primarily target:
By keeping proper form and engaging the right muscles, you get a full upper-body and core workout.
Perform 3 rounds:
Repeat for 3–4 sets:
4 rounds of the following superset:
One of the best aspects of incline push ups is how easily they can be scaled. Here’s how to progress:
Feature | Incline Push Ups | Standard Push Ups |
---|---|---|
Difficulty | Easier | Moderate to Advanced |
Best For | Beginners, low-impact | Intermediate to Advanced |
Muscle Focus | Lower chest | Middle chest, triceps, shoulders |
Core Engagement | Moderate | High |
Wrist Pressure | Less | More |
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.
IPU are ideal for:
Whether you’re recovering from an injury or looking for a challenge, IPU can be tailored to fit your needs.
Just ensure whatever surface you choose is stable and non-slip to avoid injuries.
Incline push ups work great in full-body or upper-body circuits. Pair them with:
Creating supersets or circuits that include IPU enhances muscle endurance, fat burning, and overall functional strength.
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:
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.
Stay up to date on the latest men’s health, fitness and lifestyle trends and tips.
Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice.
© COPYRIGHT MEN'S FIT CLUB 2025. All Rights Reserved