Fysiqal

Horizontal Push · Beginner

Incline Push-Up

Compound horizontal push exercise using bodyweight.
Incline Push-Up demonstration (no audio).
Movement pattern
Horizontal Push
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Compound
Sides
Bilateral
Main plane
Transverse

Free account. Log your sets of Incline Push-Up and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the Incline Push-Up

Cues reviewed by Kwabena Osei on

Setup

Hands slightly wider than shoulder-width on a sturdy elevated surface (counter, bench, or step), feet back so your body forms a straight line.

  1. Lower your chest to the elevated surface by bending your elbows, keeping your body rigid throughout.

  2. Press back up to full elbow lockout.

  3. The higher the surface, the more upright your torso and the less bodyweight loads your arms -- lower the surface over time to progress toward a full floor push-up.

Common mistakes

  • Letting the hips sag or pike instead of keeping one straight line from head to heels.

  • Progressing to a lower surface before you can control the current height well -- this exercise is meant to be a fine-grained, gradual progression.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder horizontal adductionprimary action

    Pectoralis major (prime mover, high emphasis); Pectoralis major (prime mover, low emphasis); Anterior deltoid (synergist, low emphasis); Pectoralis minor (synergist, low emphasis)

  • Elbow extensionsecondary action

    Triceps brachii (prime mover, moderate emphasis); Triceps brachii (prime mover, low emphasis)

  • Scapula protractionsecondary action

    Serratus anterior (prime mover, moderate emphasis); Pectoralis minor (synergist, low emphasis)

  • Spine extensionsecondary action · resisted

    Rectus abdominis (stabilizer, low emphasis); Transverse abdominis (stabilizer, low emphasis)

Related exercises

All horizontal push exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.