Push / Foundation
Incline Push-Up
Train horizontal pressing strength with body position and difficulty adjusted by surface height.
01 / Set up
Build the position.
- Place both hands on a stable bench or counter slightly wider than shoulder width.
- Walk the feet back until the body forms a straight, braced line from head to heel.
02 / Execute
Do the work.
- Lower the chest toward the support while the elbows travel at a comfortable angle.
- Pause before the shoulders roll forward or the trunk loses its line.
- Press the support away and finish with the shoulder blades free to move.
Useful cues
Move as one piece
Bring the chest to the support
Push the surface away
03 / Troubleshoot
Common ways it drifts.
- Using a surface that can slide or tip
- Allowing the hips to sag ahead of the chest
Exercise evidence field
What this page can claim.
Research can support a training category or expose a hazard without proving every stance, range, cue, or progression on this page.
2 evidence notes / 3 source linksResistance training is the supported category.
The 2026 ACSM position stand supports progressive resistance training for muscle function, hypertrophy, and physical performance in generally healthy adults, with multiple workable equipment and prescription choices.
- American College of Sports Medicine via PubMed CentralProfessional consensus
Range and cues remain adjustable.
A systematic review found that resistance-training range can affect strength and lower-limb hypertrophy, while a separate review found that attentional-focus effects vary across lifting tasks and populations.
- Scandinavian Journal of Medicine and Science in Sports via PubMedSystematic review
- Frontiers in Sports and Active Living via PubMedSystematic review
Exercise source register
Inspect the instruction trail.
Sources support the notes above. They do not convert this editorial-review page into individualized coaching or medical clearance.
- 01Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults
American College of Sports Medicine via PubMed Central
Professional consensus / Accessed 2026-07-26 - 02Effects of Range of Motion on Resistance Training Adaptations: A Systematic Review and Meta-analysis
Scandinavian Journal of Medicine and Science in Sports via PubMed
Systematic review / Accessed 2026-07-26 - 03A Systematic Review of Attentional Focus Strategies in Weightlifting
Frontiers in Sports and Active Living via PubMed
Systematic review / Accessed 2026-07-26
Connected training
See where this movement works.
Read the decision
Guides that put this record in context.
Use two strength-training days per week as the public-health floor, cover the major muscle groups, and add work only when your goal, schedule, and recovery give you a reason to.
StartingHow to start strength training at homeChoose a repeatable two-day plan, cover a squat, hinge, push, and pull across the week, keep the first sessions controlled, and progress one variable only after the work is dependable.