What height should the bench be for incline push ups?

The ideal height depends on your current strength level, with higher surfaces making the exercise easier. Most people start with a bench around knee to hip height and progress to lower surfaces as they build strength.

Are incline push ups easier than regular push ups?

Yes, incline push ups are easier because elevating your hands reduces the percentage of bodyweight you need to press. The higher the incline, the less resistance you work against.

How do I progress from incline push ups to regular push ups?

Gradually lower the height of the surface over time as you build strength, moving from a high bench to a low step. Once you can perform 15 to 20 controlled reps on a low surface, you are typically ready to attempt floor push ups.

Incline Push Up

The incline push up is a bodyweight pressing exercise performed with the hands elevated on a bench or other stable surface, reducing the load compared to standard push ups. It suits beginners building toward full push ups or advanced lifters using it for high-rep chest work or as a warm-up movement.

Muscle group: Chest
Primary muscles: chest, deltoids
Equipment: Bodyweight

How to do the Incline Push Up

Place your hands on a bench or elevated surface slightly wider than shoulder-width apart, with arms fully extended.
Position your feet together on the ground so your body forms a straight line from head to heels.
Lower your chest toward the bench by bending your elbows, keeping them at roughly a 45-degree angle from your torso.
Descend until your chest nearly touches the bench or you reach a comfortable depth.
Press through your palms to extend your elbows and return to the starting position.

Form tips

Keep your core braced and glutes engaged throughout the movement to prevent your hips from sagging.
Maintain a neutral neck position by looking at a spot on the bench rather than craning your head up or down.
Control the descent for two to three seconds rather than dropping quickly to maximize muscle tension.

Common mistakes

Flaring elbows out to 90 degrees: this shifts stress to the shoulders and increases injury risk.
Allowing hips to sag or pike upward: this reduces chest activation and places strain on the lower back.
Using too high of an incline: this makes the exercise too easy and limits strength and muscle-building stimulus.

Sets and reps

For strength, perform 3 to 4 sets of 8 to 12 reps with a lower incline; for hypertrophy, use 3 to 4 sets of 12 to 20 reps with controlled tempo.

Track the Incline Push Up in Gym Track

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Frequently asked questions

What height should the bench be for incline push ups?: The ideal height depends on your current strength level, with higher surfaces making the exercise easier. Most people start with a bench around knee to hip height and progress to lower surfaces as they build strength.
Are incline push ups easier than regular push ups?: Yes, incline push ups are easier because elevating your hands reduces the percentage of bodyweight you need to press. The higher the incline, the less resistance you work against.
How do I progress from incline push ups to regular push ups?: Gradually lower the height of the surface over time as you build strength, moving from a high bench to a low step. Once you can perform 15 to 20 controlled reps on a low surface, you are typically ready to attempt floor push ups.

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