Incline push-up (hands on a bench or wall)
Chest · Bodyweight · also shoulders and triceps (back of the arms)
Set up
A sturdy bench, table or kitchen counter that can't slide or tip.
Steps
- Put your hands on the edge of the surface, a bit wider than your shoulders.
- Walk your feet back until your body is a straight line from head to heels.
- Bend your elbows to lower your chest towards the edge, taking about two seconds.
- Push the surface away until your arms are straight again.
Keep in mind
- Squeeze your bottom so your hips don't sag
- Elbows angle back, not straight out sideways
- Higher surface = easier; lower = harder
Common mistake
Hips sagging or poking up. Keep a straight line; if you can't, use a higher surface.
Safety
Use a surface that can't slide or tip.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.