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Incline Push Ups

A push up with your hands raised on something. The step between wall push ups and floor push ups - and the fastest way to get to a full one.

Level Beginner
Equipment Bed, table or chair
Sets and reps 3 sets x 10-15
Works on Lower chest, shoulders

How to do it

  1. Put your hands on the edge of a sturdy bed, table or chair, slightly wider than your shoulders.
  2. Walk your feet back until your body makes a straight line.
  3. Lower your chest towards the edge, keeping the elbows at 45 degrees.
  4. Push back up without letting the hips sag.

Common mistakes

  • × Using something that slides or wobbles - check it holds your weight first.
  • × Letting the hips drop - the body stays as one line.
  • × Going only halfway down - the chest should come close to the surface.
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One thing that matters

The lower the surface, the harder it gets. Table, then chair, then a step, then the floor.

How much

Sets and reps for Incline Push Ups

Where you are Aim for
Just starting 3 sets x 8 off a table
The standard 3 sets x 10-15
Once it is easy 3 sets x 20 off a low step
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Breathing

In down, out up. Nothing different here - this is the full push-up pattern at a friendlier angle.

Too hard, or too easy?

Where this sits

← Easier Wall Push Ups 3 sets x 15-20

Start here if you cannot do incline push ups with clean form yet.
You are here Incline Push Ups 3 sets x 10-15

Beginner · Bed, table or chair

Harder → Knee Push Ups 3 sets x 8-12

Move up when incline push ups stops being a challenge.
Questions

Incline Push Ups, answered

What height should I use?

The height where you can do 8 clean reps and the last one is hard. A kitchen counter, then a table, then a chair, then a step. Every drop in height is a step towards the floor.

Incline push-ups or knee push-ups first?

Incline. It keeps your whole body in one line, which is the position a full push-up needs. Knee push-ups are easier on the arms but teach a slightly different shape.

Is the surface I use safe?

Check it does not slide before you put your weight on it. A chair on a smooth floor is the usual accident. Push it against a wall first.

One exercise is never the whole story

Which day to do Incline Push Ups, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Chest

You can also try

💪 Intermediate

Push Ups

Chest, shoulders, triceps

One exercise that works chest, shoulders, triceps and core all at once. The backbone of any home workout.

3 sets x 8-20 →
💪 Beginner

Knee Push Ups

Chest, triceps

Start here if a full push up is not happening yet. Same exercise, simply less bodyweight to move.

3 sets x 8-12 →
💪 Advanced

Diamond Push Ups

Triceps, inner chest

Bringing your hands together shifts the load onto your triceps. Considerably harder than a normal push up.

3 sets x 8-15 →
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This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.