Incline Push-upsTekan Tubi Condong
A push-up with your hands on a bench, table or wall. The higher the surface, the easier it gets, which makes it the best on-ramp to full push-ups.
How to do it
Setup. Hands on a stable edge at about hip height, feet back so your body is straight.
- Bend your elbows to bring your chest to the edge.
- Keep your elbows angled back, not flared out to the sides.
- Push back up and lock your arms out.
Most common mistake
Using a chair that can slide. Brace it against a wall first.
Coach's tip
Lower the surface a little every week until you reach the floor.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 10-12 reps | 60s |
| Intermediate | 3 sets | 12-15 reps | 60s |
| Advanced | 4 sets | 15-20 reps | 60s |
Get it in a plan
FitAI Coach places incline push-ups on the right days with the right volume for your level.
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