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Exercise Library / Incline and Decline Push-Up

Incline and Decline Push-Up

Changing the height of your hands or feet changes how hard a push-up is.

Strength Training

What this exercise does

Changing the height of your hands or feet changes how hard a push-up is. Hands higher makes it easier. Feet higher makes it harder and shifts more work to the shoulders and upper chest.

At a glance

Body part
Chest, Arms
Muscles worked
Chest (upper/lower emphasis), Triceps
Experience
Intermediate

How to do it

  1. For an incline push-up, place your hands on a bench or sturdy step and walk your feet back until your body forms a line.
  2. Lower your chest toward the edge, elbows about 45 degrees from your body.
  3. Press back up until your arms are straight.
  4. For a decline push-up, put your hands on the floor and your feet on a low step.
  5. Do 6 to 10 reps of whichever version you pick.

Common mistakes

  • Letting the hips sag.
  • Flaring elbows out to the sides.
  • Dropping your head forward.

Make it easier or harder

Make it easier

Raise your hands higher, such as on a countertop or a wall.

Make it harder

Lower your hands to the floor and raise your feet a little more.

Keep it safe

Use a stable surface that cannot slide. If your wrists hurt, try push-up handles or fists.

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