Exercise · horizontal push
Incline push-up
Incline push-up is a beginner-friendly horizontal push movement that trains chest, triceps, front_delts, done with no equipment or a bench. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–15 reps, tempo 2-0-1.
The most common mistake is flaring elbows straight out. If no equipment or a bench or the movement itself doesn't suit you, Wall push-up or Knee push-up or Band chest press cover the same pattern. It's usually held back for wrist issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Hands on a bench, table or wall edge, body straight | हाथ बेंच या टेबल पर, शरीर सीधा |
| 2 | Lower chest to the edge, elbows ~45° from the body | छाती किनारे तक, कोहनी 45 डिग्री पर |
| 3 | Push up without letting hips sag | ऊपर धक्का, कूल्हे मत लटकने दो |
Equipment & who it fits
Needs no equipment or a bench, rated beginner, held back for wrist issues. Search "incline push up form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Incline push-up work?
- Incline push-up primarily trains chest, triceps, front_delts, using a horizontal push pattern with no equipment or a bench.
- What's the most common mistake with Incline push-up?
- Flaring elbows straight out
- What can I do instead of Incline push-up?
- The closest substitutes in this database are wall pushup, knee pushup, band chest press, which train the same pattern with different equipment.