Incline Push-up
The Incline Push-up primarily works the Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Long Head) and stabilizer support from the Biceps Brachii (Short Head), Erector Spinae, External Obliques, Gastrocnemius (Medial), Pectoralis Minor, Rectus Abdominis, Rectus Femoris, Serratus Anterior, Soleus. It is a bodyweight compound exercise at intermediate difficulty.
A bodyweight compound push exercise targeting the Pectoralis Major (Sternal).
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Soleus (calves)
Instructions
- Preparation: Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Execution: Keeping body straight, lower chest to edge of box or platform by bending arms. Push body up until arms are extended. Repeat. Comments: Both upper and lower body must be kept straight throughout movement. Height of bench or platform affects difficulty of movement.
Alternative Exercises
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