Incline Push Up

Definition

The incline push up is a bodyweight push exercise with the hands elevated on a bench or box, reducing the bodyweight load compared to a standard push up. It builds pressing endurance for athletes who are working toward full push ups or need high-rep pressing work without additional equipment.

Technique & Form

1. Starting position - Place hands shoulder-width apart on a bench or box. Walk feet back into a plank. Body in a straight line from head to heels.
2. Lowering phase - Lower the chest toward the edge of the bench by bending the elbows. Keep elbows at 45 degrees.
3. Press phase - Press back to the starting position.
4. Breathing - Inhale on the descent; exhale on the press.
5. Tempo - 2 seconds down, 1 second up.

Muscles Worked

• Primary movers: Pectoralis major, anterior deltoid, triceps
• Stabilizers: Core, serratus anterior

Common Mistakes

• Sagging hips - Fix: brace the core and maintain a rigid plank throughout.
• Hands too narrow - Increases tricep dominance. Fix: shoulder-width for balanced pressing.

Benefits

• Scalable pressing exercise for all fitness levels.
• Builds pressing endurance for sled pushes and wall balls without equipment.
• Progression toward standard and hand release push ups.

HYROX^® Context

The incline push up builds pressing endurance for the Sled Push and Wall Balls stations. It is especially useful for warm-ups (2 sets of 15-20) and for athletes building toward higher-volume pressing. Progress by lowering the incline height until you reach floor-level push ups.

Variations & Alternatives

• Hand Release Push Up - Floor-level full-range pressing.
• Dumbbell Bench Press - Loaded horizontal pressing.
• Dumbbell Push Press - Overhead explosive pressing.

FAQ

How do I progress from incline to standard push ups? Gradually lower the surface height. Start at bench height, progress to a step, then the floor.

How many reps? 15-25 per set for endurance. If you can do 25, lower the incline.

Progress your pressing and track push up milestones with ROXBASE.