Incline push-ups, hands up, load down
Put your hands on a box, a bench or a sturdy table, walk your feet back into a straight line and lower your chest to the edge. The higher the surface, the lighter the push-up. Hands on a 60 cm box carry about 41% of your body weight, on a 30 cm box about 55%, against 64% for a push-up on the floor.
Four steps, one clean rep
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1Set up
Hands on the edge of a stable box or bench, a little wider than your shoulders. Walk your feet back until your body is one straight line.
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2Lower
Bend your elbows and bring your chest to the edge, elbows pointing back at an angle.
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3Bottom
Stop when your chest is close to the surface, without letting your hips sag.
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4Press
Push back up to straight arms.
How much each height weighs
| Where your hands are | Share of body weight |
|---|---|
| Box 60 cm (2 ft) | about 41% |
| Box 30 cm (1 ft) | about 55% |
| Floor (standard push-up) | about 64% |
Peak force as a share of body weight, Ebben et al., 2011.
Easier
A higher surface, such as a kitchen counter.
Harder
A lower box, then the floor.
Common mistakes
- A surface that slides or tips. Brace a bench against a wall or use something heavy.
- Sagging hips make the rep easier and strain your lower back. Keep one line from head to heels.
- Stopping halfway. Bring the chest all the way to the edge, or lower the surface instead.
One height at a time
Work down one height at a time. When you can do two or three sets of a dozen clean reps, lower the surface. The push-ups for beginners plan uses the same ladder.
In Pushgard
The app counts push-ups on the floor, with the phone in front of you. Incline push-ups are how you get there.
This page explains technique; it is not medical advice. If you have an injury, a heart condition or pain during the movement, check with a doctor or physiotherapist first, and stop a set that hurts.
Incline push-ups, answered
Knees against boxes, decline push-ups and using the stairs.
Are incline push-ups easier than knee push-ups?
It depends on the height. In the study, hands on a 30 cm box loaded about 55% of body weight, more than knee push-ups at about 49%; hands on a 60 cm box loaded about 41%, less than knees.
What is a decline push-up?
The opposite: feet on the box, hands on the floor. With feet on a 60 cm box the load rose to about 74% of body weight.
Can I use stairs?
Yes, if the step is stable. Each step lower adds load.
Sources
- Ebben WP et al., 2011. Kinetic analysis of several variations of push-ups. Journal of Strength and Conditioning Research 25(10).
Your first push-up hits a slime
Stand the phone in front of you and do one set.